Hearty Vegan Lentil Mushroom Stew (18g Protein) (Print Version)
Protein-packed vegan lentil mushroom stew. This hearty, satisfying meal offers 18g protein per serving, perfect for a nutritious weeknight dinner.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 40 Minutes minutes
Total Time: 55 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: Mediterranean
Dietary: Vegan, Dairy-Free
# Ingredients:
→ The Hearty Foundation
01 -
1 tbsp olive oil
02 -
1 large yellow onion, diced
03 -
2 carrots, diced
04 -
2 celery stalks, diced
05 -
4 cloves garlic, minced
06 -
1 lb cremini mushrooms, sliced
07 -
1 1/2 cups brown or green lentils, rinsed
→ Mediterranean Broth & Boosters
08 -
6 cups vegetable broth
09 -
1 (14.5 oz) can diced tomatoes, undrained
10 -
2 tbsp tomato paste
11 -
1 tbsp dried oregano
12 -
1 tsp dried thyme
13 -
1/2 tsp smoked paprika
14 -
1 bay leaf
15 -
1 tbsp tamari or soy sauce
16 -
Salt and black pepper to taste
→ Fresh Finish
17 -
2 tbsp fresh parsley, chopped, for garnish
# Instructions:
01 -
Heat 1 tbsp olive oil in a large pot or Dutch oven over medium heat. Add 1 large yellow onion, 2 carrots, and 2 celery stalks, all diced. Cook for 5-7 minutes until softened, building the flavor base for your Hearty Vegan Lentil Mushroom Stew with 18g Protein. Stir in 4 cloves garlic, minced, and cook for another minute until fragrant.
02 -
Add 1 lb cremini mushrooms, sliced, to the pot. Increase heat slightly and cook for 8-10 minutes, stirring occasionally, until the mushrooms release their liquid and start to brown. This deepens the umami flavor for your Hearty Vegan Lentil Mushroom Stew with 18g Protein.
03 -
Stir in 1 1/2 cups brown or green lentils, rinsed, 6 cups vegetable broth, 1 (14.5 oz) can diced tomatoes (undrained), and 2 tbsp tomato paste. Bring the mixture to a boil, then reduce heat to low.
04 -
Add 1 tbsp dried oregano, 1 tsp dried thyme, 1/2 tsp smoked paprika, and 1 bay leaf. Cover the pot and simmer for 30-35 minutes, or until the lentils are tender. Stir occasionally to prevent sticking. This slow simmer develops the rich flavors of your Hearty Vegan Lentil Mushroom Stew with 18g Protein.
05 -
Remove the bay leaf. Stir in 1 tbsp tamari or soy sauce. Taste the stew and season generously with salt and black pepper to taste. Adjust seasonings as needed to perfect the flavor profile of your Hearty Vegan Lentil Mushroom Stew with 18g Protein.
06 -
Let the stew rest off the heat for 5 minutes before serving; this allows the flavors to meld further. Ladle the warm stew into bowls and garnish each serving with 2 tbsp fresh parsley, chopped. Enjoy this satisfying and protein-packed meal.
# Notes:
01 -
Thickening Tip: For an even thicker stew, mash about 1/4 to 1/2 cup of the cooked lentils against the side of the pot with a spoon before serving. This releases starch and creates a richer texture.
02 -
Storage & Freezing: Leftovers of this Hearty Vegan Lentil Mushroom Stew with 18g Protein store beautifully in an airtight container in the refrigerator for up to 4-5 days. It also freezes well for up to 3 months; thaw overnight in the fridge before reheating.
03 -
Serving Suggestions: This stew is incredibly satisfying on its own, but also pairs wonderfully with a slice of crusty bread for dipping, a side of brown rice or quinoa, or a simple green salad.
04 -
Ingredient Swaps: Feel free to add other vegetables like diced potatoes, sweet potatoes, or a handful of spinach or kale in the last 10 minutes of cooking. You can also use a mix of mushrooms for added complexity.
# Tools You'll Need:
01 -
Large pot or Dutch oven
02 -
Cutting board
03 -
Chef's knife
04 -
Measuring cups
05 -
Measuring spoons
# Nutrition Facts (Per Serving):
Calories: 413 kcal
Total Fat: 5 g
Total Carbohydrate: 67 g
Protein: 27 g