Vegan Red Lentil Stew
User Reviews
4.9
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Prep Time
5 mins
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Cook Time
45 mins
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Total Time
50 mins
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Servings
6
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Calories
2395 kcal
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Course
Soup
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Cuisine
Vegetarian, Vegan, gluten-free
Vegan Red Lentil Stew
Description
Vegan Red Lentil Stew combines rinsed red lentils with diced carrots and potatoes simmered in vegetable broth. The flavor base starts by sautéing onion and garlic in olive oil before adding tomato paste, which is cooked until caramelized to develop sweetness and color. Cumin, smoked paprika, and cayenne pepper provide warm, smoky, and mildly spicy notes.
The lentils break down during the 30-minute simmer, thickening the stew to a hearty consistency with tender vegetables throughout. Salt is added near the end to suit taste.
This stew is a wholesome vegan option, suitable as a filling lunch or dinner. Serving it with crusty bread or a side salad is complementary.
Using a vegetable soup base with water is a budget-friendly alternative to pre-made broth. Caramelizing tomato paste properly is key to a balanced flavor. The recipe yields several servings and benefits from resting briefly after cooking for flavors to meld.
Ingredients
- 2 Tbsp olive oil $0.24
- 1 yellow onion $0.28, medium
- 2 cloves garlic $0.16
- 3 oz tomato paste $0.26
- 1 cup red lentils $1.20, dry
- 1/2 lb carrot $0.55
- 1 potato $0.49, medium
- 6 cups vegetable broth $0.78
- 1 Tbsp cumin $0.15
- 1 tsp smoked paprika $0.10
- 3/4 tsp salt $0.05
- 1/8 tsp cayenne pepper $0.02
Instructions
- Dice the onion and mince the garlic. Cook both in a large pot with olive oil over medium heat until soft and transparent (about 5 minutes). Add the tomato paste and continue to stir and cook for about 3-4 minutes more. The tomato paste will caramelize during this time, which will make it sweeter and cause it to look slightly darker.
- While the ingredients in the first step are cooking, peel and dice the potato and carrots. Rinse the lentils. Once the tomato paste has caramelized, add the carrots, potato, and lentils to the pot.
- Also add 6 cups of vegetable broth, cumin, smoked paprika, and cayenne pepper. Give everything a good stir to make sure it’s mixed well. Place a lid on top, turn the heat up to high, and bring the soup to a boil. As soon as it reaches a full boil, turn the heat down to its lowest level and allow it to simmer for 30 minutes.
- After it has simmered for 30 minutes give the pot a stir and add the salt, starting with 1/2 teaspoon. Add more if desired. I used about 3/4 teaspoon total. Serve hot!
Notes
- Use a vegetable soup base diluted with water as an economical broth substitute.
- Allow tomato paste to caramelize well to enhance its natural sweetness and depth.
- Add salt gradually after simmering to adjust seasoning accurately.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 2395 kcal
% Daily Value*
| Serving | 1Serving | |
| Calories | 239.5kcal | 12% |
| Carbohydrates | 37.6g | 13% |
| Protein | 9.43g | 19% |
| Fat | 6.55g | 10% |
| Sodium | 1163.77mg | 48% |
| Fiber | 5.27g | 21% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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