Vegan Lentil Mushroom Stew (18g Protein) (Print Version)
Protein-packed vegan lentil mushroom stew. This hearty, satisfying meal delivers 18g protein per serving, perfect for a nutritious plant-based dinner.
# Recipe Info:
Prep Time: 20 Minutes minutes
Cook Time: 40 Minutes minutes
Total Time: 60 minutes
Servings: 4 Servings
Difficulty: Beginner
Dietary: Vegan, Gluten-Free, Dairy-Free
# Ingredients:
→ The Earthy Foundation
01 -
2 tbsp olive oil
02 -
1 large yellow onion, diced
03 -
2 stalks celery, diced
04 -
2 medium carrots, diced
05 -
12 oz cremini mushrooms, sliced
06 -
1 1/4 cups brown or green lentils, rinsed
→ Rich Broth & Umami Boosters
07 -
6 cups vegetable broth
08 -
2 tbsp tomato paste
09 -
1 tbsp tamari (or soy sauce)
10 -
2 tbsp nutritional yeast
11 -
1 tsp dried thyme
12 -
1 tsp smoked paprika
13 -
1 bay leaf
14 -
Salt and black pepper to taste
→ Hearty Vegetables & Finishing Touches
15 -
1 (14.5 oz) can diced tomatoes, undrained
16 -
1 tbsp red wine vinegar
17 -
1/4 cup fresh parsley, chopped, for garnish
# Instructions:
01 -
Heat 2 tbsp olive oil in a large pot or Dutch oven over medium heat. Add 1 large yellow onion, diced, 2 stalks celery, diced, and 2 medium carrots, diced. Sauté for 5-7 minutes until softened, stirring occasionally.
02 -
Add 12 oz cremini mushrooms, sliced, to the pot. Increase heat slightly and cook for 7-10 minutes, stirring occasionally, until the mushrooms release their liquid and begin to brown. This builds a rich base for your Hearty Vegan Lentil Mushroom Stew with 18g Protein.
03 -
Stir in 2 tbsp tomato paste, 1 tsp dried thyme, 1 tsp smoked paprika, and 1 1/4 cups brown or green lentils, rinsed. Cook for 1 minute, then pour in 6 cups vegetable broth and add 1 bay leaf. Bring to a boil.
04 -
Reduce heat to low, cover, and simmer for 25-30 minutes, or until the lentils are tender. Stir occasionally to prevent sticking. This slow simmer is key to developing the deep flavors of your Hearty Vegan Lentil Mushroom Stew with 18g Protein.
05 -
Stir in 1 (14.5 oz) can diced tomatoes, undrained, 2 tbsp nutritional yeast, and 1 tbsp tamari (or soy sauce). Continue to simmer for another 5-10 minutes, allowing the flavors to meld. Season with salt and black pepper to taste.
06 -
Remove the bay leaf. Stir in 1 tbsp red wine vinegar. Ladle the Hearty Vegan Lentil Mushroom Stew with 18g Protein into bowls. Garnish generously with 1/4 cup fresh parsley, chopped, before serving warm.
# Notes:
01 -
Leftovers can be stored in an airtight container in the refrigerator for up to 4-5 days. This stew also freezes beautifully for up to 3 months.
02 -
Feel free to substitute other hearty vegetables like diced potatoes or sweet potatoes for some of the carrots, or stir in spinach/kale during the last 5 minutes of cooking.
03 -
Serve this hearty stew with a side of crusty bread for dipping, a dollop of vegan sour cream, or over a bed of quinoa or brown rice for an even more filling meal.
04 -
For an even deeper umami flavor, consider roasting the mushrooms separately before adding them to the stew. This concentrates their flavor and adds a wonderful texture.
# 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: 391 kcal
Total Fat: 7 g
Total Carbohydrate: 58 g
Protein: 22 g