Lentil Stew
- Prep Time: ~15 min
- Cook Time: ~30 min
- Servings: ~6
- Cost per Serving: ~$1.25
- Total Cost: ~$7.75
Ingredients
Base
- 1 tbsp olive oil
- 3 large carrots (diced)
- 1/2 onion (diced)
- 2 large russet potatoes (peeled, diced)
- 1 1/2 cups dry lentils (rinsed)
- 7 cups water (or vegetable broth)
- 5 1/2 tbsp tomato paste
- 1 1/2 tbsp vegetable broth powder (if using water)
- 1 cup fresh spinach (roughly chopped)
- 1/3 cup vegan parmesan or nutritional yeast
Spices
- 1/2 tbsp salt
- 1 tsp black pepper
- 1 tsp onion powder
- 1 tsp Italian seasoning
Method
- Sauté carrots and onion in oil 3 minutes.
- Stir in lentils, water, tomato paste, broth powder, salt, pepper, onion powder, and Italian seasoning.
- Add potatoes; simmer ~25 minutes until lentils and potatoes are tender.
- Fold in spinach and vegan parmesan; heat to wilt.
Notes
- Add a splash of red wine vinegar to brighten before serving.
- Great for freezing.
Nutrition
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | ~360 | 18% |
| Protein | ~19 g | 38% |
| Carbohydrates | ~61 g | 20% |
| Fat | ~6 g | 8% |
| Fiber | ~18 g | 64% |
| Sugars | ~7 g | 14% |
| Sodium | ~700 mg | 30% |
| Calcium | ~140 mg | 11% |
| Iron | ~7 mg | 39% |
| Vitamin C | ~22 mg | 24% |