Vegan Lentil Stew Image The Stingy Vegan from thestingyvegan.com
Introduction
Lentil stew is a healthy and hearty meal that is perfect for a cold evening. It is easy to make and requires only a few ingredients. This stew is packed with protein and fiber, making it an excellent choice for vegetarians and vegans. In this article, we will provide you with a detailed recipe for lentil stew.
Ingredients
For this recipe, you will need the following ingredients:
1 cup of lentils
1 onion
2 carrots
2 celery stalks
3 cloves of garlic
1 tablespoon of olive oil
1 teaspoon of cumin
1 teaspoon of paprika
4 cups of vegetable broth
1 can of diced tomatoes
Salt and pepper to taste
Lentils
Lentils are a type of legume that are packed with nutrients. They are an excellent source of protein, fiber, iron, and folate. Lentils come in many varieties, including green, brown, and red. For this recipe, we recommend using green or brown lentils as they hold their shape well when cooked.
Vegetable broth
Vegetable broth is a flavorful liquid made by simmering vegetables, herbs, and spices in water. It is a great alternative to meat-based broths and adds a depth of flavor to vegetarian and vegan dishes.
Instructions
Follow these simple steps to make lentil stew:
Start by rinsing the lentils in a colander under running water. Set aside.
Chop the onion, carrots, and celery into small pieces. Mince the garlic.
In a large pot, heat the olive oil over medium heat. Add the onion, carrots, and celery, and cook for 5-7 minutes until softened.
Add the garlic, cumin, and paprika, and cook for an additional minute until fragrant.
Add the vegetable broth, diced tomatoes, and lentils to the pot. Bring to a boil, then reduce the heat to low and simmer for 30-40 minutes, or until the lentils are tender.
Season with salt and pepper to taste.
Serve hot with crusty bread or rice.
Nutrition
This lentil stew recipe is packed with nutrients. One serving (1 cup) of lentil stew contains approximately:
220 calories
13g protein
7g fiber
38g carbohydrates
4g fat
0mg cholesterol
800mg sodium
Protein
Lentils are an excellent source of plant-based protein. One cup of cooked lentils contains approximately 18g of protein, making them a great choice for vegetarians and vegans.
Fiber
Lentils are also a great source of fiber. One cup of cooked lentils contains approximately 16g of fiber, which is 64% of the recommended daily intake.
Carbohydrates
Lentils are a good source of complex carbohydrates. They contain both soluble and insoluble fiber, which helps to regulate blood sugar levels and keep you feeling full and satisfied.
Fat
Lentils are low in fat and contain no cholesterol. They are a great choice for people who are looking to reduce their intake of saturated and trans fats.
Sodium
This lentil stew recipe contains 800mg of sodium per serving. If you are on a low-sodium diet, you may want to reduce the amount of salt you add or use a low-sodium vegetable broth.
