Hearty Vegan Lentil Mushroom Stew (18g Protein) (Print Version)
Hearty Vegan Lentil Mushroom Stew packs 18g protein per serving. A satisfying, flavorful plant-based meal perfect for any day. Easy to make.
# Recipe Info:
Prep Time: 20 Minutes minutes
Cook Time: 40 Minutes minutes
Total Time: 60 minutes
Servings: 6 Servings
Difficulty: Beginner
Cuisine: Mediterranean
Dietary: Vegan, Vegetarian, Gluten-Free, Dairy-Free, Diabetic-Friendly
# Ingredients:
→ The Aromatic Foundation
01 -
2 tbsp olive oil
02 -
1 large yellow onion, chopped
03 -
2 medium carrots, chopped
04 -
2 stalks celery, chopped
05 -
4 cloves garlic, minced
→ Stew's Heart & Soul
06 -
1 lb cremini mushrooms, sliced
07 -
1 1/2 cups brown or green lentils, rinsed
08 -
6 cups vegetable broth
09 -
1 (28 oz) can diced tomatoes, undrained
10 -
2 tbsp tomato paste
→ Mediterranean Flavor Weave
11 -
1 tsp dried thyme
12 -
1 tsp dried oregano
13 -
2 bay leaves
14 -
1 tsp salt, or to taste
15 -
1/2 tsp black pepper, or to taste
→ Fresh Finish
16 -
1/4 cup fresh parsley, chopped, for garnish
# Instructions:
01 -
Heat 2 tbsp olive oil in a large pot or Dutch oven over medium heat. Add 1 large yellow onion, 2 medium carrots, and 2 stalks celery. Cook, stirring occasionally, for 5-7 minutes until the vegetables begin to soften. This forms the flavorful base for your Hearty Vegan Lentil Mushroom Stew with 18g Protein.
02 -
Add 4 cloves minced garlic to the pot and cook for 1 minute until fragrant. Stir in 1 lb sliced cremini mushrooms. Increase heat slightly and cook for 8-10 minutes, stirring occasionally, until the mushrooms have released their liquid and started to brown.
03 -
Stir in 1 1/2 cups rinsed brown or green lentils, 2 tbsp tomato paste, 1 tsp dried thyme, 1 tsp dried oregano, 1 tsp salt, and 1/2 tsp black pepper. Cook for 1-2 minutes, stirring constantly, to toast the lentils and deepen the flavors.
04 -
Pour in 6 cups vegetable broth and add 1 (28 oz) can diced tomatoes (undrained) along with 2 bay leaves. Bring the mixture to a rolling boil, then reduce the heat to low, cover, and let it gently simmer.
05 -
Continue to simmer the stew for 30-35 minutes, or until the lentils are tender and the stew has thickened to your desired consistency. Stir occasionally to prevent sticking. Taste and adjust salt and pepper as needed for your Hearty Vegan Lentil Mushroom Stew with 18g Protein.
06 -
Remove and discard the 2 bay leaves. Ladle the warm Hearty Vegan Lentil Mushroom Stew with 18g Protein into bowls. Garnish generously with 1/4 cup fresh chopped parsley before serving. For best flavor, let it rest for a few minutes off the heat.
# Notes:
01 -
For an even richer flavor, you can add a splash of balsamic vinegar or a squeeze of lemon juice just before serving.
02 -
Leftover stew can be stored in an airtight container in the refrigerator for up to 4-5 days. It also freezes beautifully for up to 3 months.
03 -
Feel free to swap cremini mushrooms for button mushrooms or a mix of wild mushrooms. If you don't have fresh parsley, a sprinkle of dried parsley can work as a garnish.
04 -
This stew is fantastic on its own, but also pairs wonderfully with crusty bread, a side salad, or even served over a scoop of quinoa or brown rice for an extra hearty meal.
# Tools You'll Need:
01 -
Large Dutch oven or stockpot
02 -
cutting board
03 -
chef's knife
04 -
measuring cups
05 -
measuring spoons
# Nutrition Facts (Per Serving):
Calories: 309 kcal
Total Fat: 5 g
Total Carbohydrate: 47 g
Protein: 18 g