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beefless stew made with lentils

Hearty Beefless Stew With Lentils

If you’re trying to reduce your meat consumption, this beefless stew, made with lentils is the perfect healthy, plant-based alternative.
Course Main Course, Soup
Cuisine Healthy
Keyword beefless stew
Prep Time 15 minutes
Cook Time 40 minutes
Cool down time 5 minutes
Total Time 55 minutes
Servings 8
Calories 162 kcal

Ingredients

  • 2 Tbsp extra virgin olive oil
  • 1 yellow onion diced
  • 2 stalks celery chopped
  • 3 cloves garlic minced
  • 1 cup lentils pre-cooked (or buy canned)
  • 1 tsp Italian spices
  • 1/2 tsp sea salt
  • 1/2 tsp paprika
  • 1/2 tsp turmeric
  • 2 large potatoes chopped (Yukon gold)
  • 3 large carrots chopped
  • 1/2 cup red wine
  • 2 tsp arrowroot powder
  • 1/2 cup water
  • 1 tsp vegan Worcestershire sauce
  • 3 Tbsp tomato paste
  • 2 cups veggie broth
  • 1 cup greens cut into thin strips. I used curly green kale. You could also use red kale, lacinato kale, collard greens, chard, spinach or bok choy.
  • Pinch cayenne pepper

Directions

  1. Preheat oven to 300
  2. Heat an oven-proof pot over medium heat. Swirl in olive oil and then add the finely chopped onions and celery. Saute until translucent and then add the garlic, spices and the cooked lentils. Continue to stir and cook for 3 minutes, careful so the garlic doesn’t burn.
  3. Pour in the wine and Worcestershire, using it to deglaze the pan and scrape up any bits that have stuck to the bottom of the pot.
  4. Stir in carrots and potatoes and let cook while you make the tomato mixture.
  5. In a large glass measuring cup, mix arrowroot powder with warm water, and tomato paste. Stir into pot to thoroughly incorporate, and then add the veggie broth. If liquid doesn’t completely cover all veggies, add more broth or water until it does.
  6. Cover pot and then transfer to preheated oven. Cook, covered, for 40 minutes.
  7. Uncover, stir well and then cook for another 20 minutes, until potatoes and carrots are soft. If there isn’t enough liquid, add more broth or water.
  8. Remove from oven, and stir in greens to wilt.

Recipe Notes

Optional: 1-2 stalks of rosemary, sweet potato or mushrooms

Nutrition Facts
Hearty Beefless Stew With Lentils
Amount Per Serving
Calories 162 Calories from Fat 27
% Daily Value*
Fat 3g5%
Sodium 466mg19%
Potassium 460mg13%
Carbohydrates 22g7%
Fiber 8g32%
Sugar 3g3%
Protein 7g14%
Vitamin A 4910IU98%
Vitamin C 6.8mg8%
Calcium 37mg4%
Iron 2.4mg13%
* Percent Daily Values are based on a 2000 calorie diet.