High Protein Lentil Stew & Creamy Mashed Potatoes (Print Version)
High protein lentil stew, rich in flavor and nutrients, served over creamy mashed potatoes. A satisfying plant-based meal for a hearty dinner.
# Recipe Info:
Prep Time: 25 Minutes minutes
Cook Time: 45 Minutes minutes
Total Time: 70 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: American
Dietary: Vegetarian, Gluten-Free
# Ingredients:
→ The Hearty Stew Base
01 -
1 tbsp olive oil
02 -
1 cup brown or green lentils, rinsed
03 -
4 cups vegetable broth
04 -
1 (14.5 oz) can diced tomatoes, undrained
05 -
2 tbsp tomato paste
06 -
1 bay leaf
→ Aromatic & Flavor Boosters
07 -
1 large yellow onion, diced
08 -
2 carrots, peeled and diced
09 -
2 celery stalks, diced
10 -
4 cloves garlic, minced
11 -
1 tsp dried thyme
12 -
1 tsp smoked paprika
13 -
1/2 tsp ground cumin
14 -
Salt and black pepper to taste
→ Creamy Potato Cloud
15 -
2 lbs Yukon Gold potatoes, peeled and quartered
16 -
1/2 cup unsweetened plant-based milk (e.g., almond or soy)
17 -
2 tbsp unsalted butter (or vegan butter)
18 -
Salt and black pepper to taste
→ Umami & Freshness
19 -
2 tbsp nutritional yeast
20 -
1/4 cup fresh parsley, chopped, for garnish
# Instructions:
01 -
Peel and quarter 2 lbs Yukon Gold potatoes. Place them in a large pot, cover with cold water, and add a pinch of salt. Bring to a boil over high heat, then reduce to medium and cook for 15-20 minutes until fork-tender. Drain well and set aside.
02 -
While potatoes cook, 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. Sauté for 8-10 minutes until the vegetables have softened.
03 -
Stir in 4 cloves garlic, 1 tsp dried thyme, 1 tsp smoked paprika, and 1/2 tsp ground cumin; cook for 1 minute until fragrant. Add 2 tbsp tomato paste, 1 (14.5 oz) can diced tomatoes (undrained), 4 cups vegetable broth, 1 cup rinsed brown or green lentils, and 1 bay leaf. Bring to a simmer.
04 -
Reduce heat to low, cover, and simmer your Comforting High Protein Lentil Stew for 30-35 minutes, or until the lentils are tender. Stir occasionally to prevent sticking. Season the stew with salt and black pepper to taste.
05 -
Return the drained potatoes to their pot. Add 1/2 cup unsweetened plant-based milk and 2 tbsp unsalted butter (or vegan butter). Mash until smooth and creamy. Season the mashed potatoes with salt and black pepper to taste.
06 -
Stir 2 tbsp nutritional yeast into the stew for an umami boost, then remove the bay leaf. Ladle generous portions of the rich Comforting High Protein Lentil Stew over the creamy mashed potatoes. Garnish with 1/4 cup fresh parsley. Enjoy your Comforting High Protein Lentil Stew Over Mashed Potatoes!
# Notes:
01 -
For extra greens, stir in 2 cups of fresh spinach or chopped kale during the last 5 minutes of the stew's cooking time.
02 -
Leftover stew can be stored in an airtight container in the refrigerator for up to 4-5 days. Mashed potatoes are best fresh but can be stored separately for 2-3 days.
03 -
A splash of apple cider vinegar or lemon juice stirred into the stew at the very end can brighten all the flavors beautifully.
04 -
This hearty meal pairs wonderfully with a side of crusty bread or a simple green salad.
# Tools You'll Need:
01 -
Large pot or Dutch oven
02 -
Saucepan
03 -
Potato masher
04 -
Cutting board
05 -
Chef's knife
06 -
Measuring cups
07 -
Measuring spoons
# Nutrition Facts (Per Serving):
Calories: 510 kcal
Total Fat: 10 g
Total Carbohydrate: 87 g
Protein: 23 g