Have you ever wondered how to make a vegetable stew? Me neither, but I made one the other day and it was SO delicious! It’s like a curry, but not quite. Super filling, full of protein, fiber and antioxidants this is a great vegan recipe. Which is perfect, when you’re like “What do I make for dinner tonight without meat in it?”
Well, at least that’s what I was thinking. I had gotten into a habit of eating meat every day, to the point where I couldn’t think of any dinners or lunches without meat or fish in them. That’s not how my grandparents raised me and their animals. They used to eat mainly vegetables, fruits, legumes, cheese and eggs, then meat and fish occasionally. And as you can guess, that’s how I want to eat, because I think it’s more natural.
So, because I got into that rut, right now I’ve challenged myself to not eat meat, sugar or drink coffee for 21 days. And I don’t eat dairy or gluten as well. Yes, in case you’re wondering, obviously, I’m that toxic. But it’s been over a week and I feel SO much better! Physically, but mostly mentally. Toxic, but happy. Sounds like a great blog name.
So, while I’m doing the challenge I’m drinking smoothies, eating chia pudding with peaches, I’m having salads for lunch and vegan recipes like this vegetable stew with lentils and mushrooms and spices and vegetables and I’m super satisfied!
I wouldn’t say I’m full of energy, but it feels good to be doing something that’s good for you! Also, this brain’s got some new ideas for recipes, blogs, videos and most importantly – for life. Which is SO great! So, that was my depressing life update nobody asked for, you’re very welcome. Now, off to the recipe, because it’s really good.
Vegetable Stew Ingredients
Well, this vegetable stew recipe, it’s kinda spicy, it’s super cozy and really easy to throw together. You need around 40 minutes to make it from scratch. (more or less depending on how long the lentils you use need to cook).
Now, don’t get scared. You’ll see an ingredient list longer than the Anna Karenina book, which I’ve never read or seen. Toxic, damaged and doesn’t read, I’m shining brighter than a diamond over here. But I made a tasty meal, so that evens things out.
The good news is, to make this meatless dinner idea, you don’t need all of the listed foods below. Pick what you want, definitely use the spices, tomato paste and the lentils, then choose the vegetables you have that are in season. Here’s the list:
- soaked French lentils
- bell pepper
- carrots
- broccoli florets
- mushrooms
- scallion
- small onion
- fresh herbs like cilantro or parsley
- garlic
- chili pepper or jalapeno
- frozen peas
- olive oil
- cumin
- hot paprika
- paprika
- oregano
- tomato paste
- flax oil
- water or vegetable stock
- salt and pepper
And that’s pretty much all. If you’re wondering why I put a lot of broccoli and drizzled some flax oil at the end – it’s to make the meal more anti-inflammatory.
How To Make The Vegetable Stew
Start making the vegetable stew by washing, peeling, chopping and grating whatever vegetables you decided to use in the recipe. For the mushrooms – cut half in slices, and the other half thinly.
Then saute in olive oil the chopped onion, the garlic, bell pepper, grated carrots, the thinly chopped mushrooms, and add in the cumin, hot paprika, paprika and oregano. Keep stirring for about 3 minutes or until fragrant.
Add in the soaked and washed lentils, a good amount of salt (otherwise the lentils will be bland), pepper and the water or if desired – vegetable stock to the sauteed ingredients. Cover the dish with a lid and bring to a boil. Once boiling, reduce the heat and simmer for about 15 minutes or until the lentils are tender and the water has mostly evaporated.
At this point, have a taste and adjust for salt. Then stir in the tomato paste, frozen peas, the rest of the mushrooms, broccoli and the scallion. If needed add a little bit of stock or water. Then cover again and cook for another 6-7 minutes and your vegetable dinner is ready!
Drizzle some flax oil all over and serve with some thinly chopped parsley or cilantro. Enjoy!
Meal Prep
The only thing you need to do to meal prep the vegetable stew is to double the recipe. It made around 2 servings, so especially when you’re having it on its own – make more!
More Healthy Vegetable Dinner Ideas
I hope you and your family, friends or whoever else enjoys the vegetable stew with you will love the recipe. If you need even more meatless dinner ideas, check these out:
Easy Vegetable Stew
Make this easy vegetable stew for dinner tonight - it's the perfect meatless recipe to meal prep and it's full of flavor, protein, fiber and antioxidants!
Ingredients
- 2/3 cup dried French lentils, soak them for at least 2 hours (a little over a cup soaked)
- 1/2 bell pepper, chopped
- 2 carrots, grated
- 1 cup chopped mushrooms (half cut in slices, the other half thinly chopped)
- 1 cup broccoli florets, into bite-sized pieces
- 1 scallion
- 1 small onion, thinly chopped
- 1 chili pepper or jalapeno (optional)
- 4 garlic cloves
- 2 tbsp olive oil
- 1 tsp cumin
- 1 tsp hot paprika
- 1 tbsp paprika
- 1 tsp oregano
- 1 1/2-2 cups water (or vegetable stock)
- 1/4 cup frozen peas
- 1 tbsp tomato paste
- 1 tbsp flax oil (optional)
- handful of fresh herbs, chopped
- Salt and pepper
Instructions
- Start making the vegetable stew by washing, peeling, chopping and grating whatever vegetables you decided to use in the recipe. For the mushrooms - cut half in slices, and the other half thinly.
- Then saute in olive oil the chopped onion, the garlic, bell pepper, grated carrots, the thinly chopped mushrooms, and add in the cumin, hot paprika, paprika and oregano. Keep stirring for about 3 minutes or until fragrant.
- Add in the soaked and washed lentils, salt, pepper and the water or if desired - vegetable stock to the sauteed ingredients. Cover the dish with a lid and bring to a boil. Once boiling, reduce the heat and simmer for about 15 minutes or until the lentils are tender and the water has mostly evaporated.
- At this point, have a taste and adjust for salt. Then stir in the tomato paste, frozen peas, the rest of the mushrooms, broccoli and the scallion. If needed add a little bit of stock or water. Then cover again and cook for another 6-7 minutes and your vegetable dinner is ready!
- Drizzle some flax oil all over and serve with some thinly chopped parsley or cilantro. Enjoy!
Nutrition Information:
Yield: 2 Serving Size: 1Amount Per Serving: Calories: 346Total Fat: 16gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 0mgSodium: 254mgCarbohydrates: 45gFiber: 16gSugar: 12gProtein: 14g