High Protein Lentil Stew with Creamy Mashed Potatoes (Print Version)
Hearty high protein lentil stew, rich with vegetables and spices, served over creamy mashed potatoes. A nutritious and satisfying plant-based meal.
# Recipe Info:
Prep Time: 25 Minutes minutes
Cook Time: 50 Minutes minutes
Total Time: 75 minutes
Servings: 6 Servings
Difficulty: Beginner
Cuisine: European
Dietary: Vegetarian, Vegan, Gluten-Free, Dairy-Free
# Ingredients:
→ Hearty Lentil Stew Base
01 -
1 1/2 cups brown or green lentils, rinsed
02 -
1 (28-ounce) can crushed tomatoes
03 -
4 cups vegetable broth
→ Aromatic Foundation & Flavor Boosters
04 -
2 tbsp olive oil
05 -
1 large yellow onion, diced
06 -
2 medium carrots, peeled and diced
07 -
2 celery stalks, diced
08 -
4 garlic cloves, minced
09 -
1 tsp dried thyme
10 -
1 tsp smoked paprika
11 -
2 bay leaves
12 -
Salt and black pepper to taste
→ Creamy Potato Cloud
13 -
2 1/2 lbs Russet potatoes, peeled and quartered
14 -
1/2 cup unsweetened plant-based milk (e.g., almond, soy, or oat)
15 -
2 tbsp nutritional yeast
16 -
Salt and black pepper to taste
→ Fresh Finish
17 -
1/4 cup fresh parsley, chopped, for garnish
# Instructions:
01 -
Peel and quarter 2 1/2 lbs Russet potatoes; place them in a large pot and cover with cold water. Dice 1 large yellow onion, 2 medium carrots, and 2 celery stalks. Mince 4 garlic cloves. Rinse 1 1/2 cups brown or green lentils.
02 -
Heat 2 tbsp olive oil in a large Dutch oven or pot over medium heat. Add the diced onion, carrots, and celery. Sauté for 8-10 minutes, until the vegetables have softened.
03 -
Add the minced 4 garlic cloves, 1 tsp dried thyme, 1 tsp smoked paprika, and 2 bay leaves to the pot. Cook for 1 minute until fragrant. Stir in the rinsed 1 1/2 cups brown or green lentils, 1 (28-ounce) can crushed tomatoes, and 4 cups vegetable broth. This forms the delicious base for your High Protein Lentil Stew Over Mashed Potatoes.
04 -
Bring the stew to a boil, then reduce the heat to low, cover, and simmer for 30-40 minutes, or until the lentils are tender. Season the High Protein Lentil Stew Over Mashed Potatoes generously with salt and black pepper to taste. Remove bay leaves before serving.
05 -
While the stew simmers, bring the pot of quartered 2 1/2 lbs Russet potatoes to a boil over high heat. Cook for 15-20 minutes, or until the potatoes are very tender when pierced with a fork.
06 -
Drain the cooked potatoes thoroughly. Return them to the pot and mash with 1/2 cup unsweetened plant-based milk and 2 tbsp nutritional yeast until smooth and creamy. Season with salt and black pepper to taste. This creamy potato cloud is perfect for your High Protein Lentil Stew Over Mashed Potatoes.
07 -
Ladle a generous portion of the creamy mashed potatoes onto plates. Top with the hearty High Protein Lentil Stew. Garnish with 1/4 cup fresh parsley, chopped, for a fresh finish and serve immediately.
# Notes:
01 -
For extra richness, a splash of balsamic vinegar or lemon juice stirred into the stew just before serving brightens all the flavors.
02 -
Leftover High Protein Lentil Stew and mashed potatoes can be stored separately in airtight containers in the refrigerator for up to 3-4 days. Reheat gently on the stovetop or in the microwave.
03 -
Feel free to substitute other root vegetables like parsnips or sweet potatoes for some of the carrots, or use red lentils for a quicker cooking, creamier stew texture.
04 -
Serve with a sprinkle of red pepper flakes for a touch of heat, or a dollop of vegan sour cream for added creaminess.
# Tools You'll Need:
01 -
Large pot or Dutch oven
02 -
Cutting board
03 -
Chef's knife
04 -
Measuring cups and spoons
05 -
Potato masher
06 -
Large saucepan
# Nutrition Facts (Per Serving):
Calories: 421 kcal
Total Fat: 6 g
Total Carbohydrate: 74 g
Protein: 18 g