Vegan and High Protein- Lentil Stew with Sweet Potatoes, Mus

amyhollar · February 2012

Lentil Stew with Sweet Potatoes, Mushrooms, and Kale

Serves 6 GENEROUSLY
Nutritional info per serving (made exactly as directed):
Calories: 256; Carbs: 55g; Fat: 3g; Protein: 18g; Fiber: 22g; Iron: 38g

Ingredients:

1 tbsp olive oil
1 medium white onion, chopped
2 medium whole carrots, diced (I don’t peel them)
2 stalks celery, diced
4 cloves fresh garlic, pressed or minced
1 tsp dried oregano
1 tsp dried basil
1-2 tsp crushed red pepper flakes (optional)
1 container (115g) sliced white mushrooms
2 medium sweet potatoes, chopped small (I don’t peel them)
1 medium carrot, chopped (I don’t peel them)
2 cups (one regular size bag) dried brown lentils
1 large (29oz) can diced tomatoes with the juice
6 cups vegetable broth
½ a large bunch (about 2-3 cups) kale, chopped
salt and pepper to taste

Directions:

1) Sautee diced onion, carrot and celery with olive oil in a large soup pot over medium heat until they begin to soften, about 5-7 minutes.

2) Add all dried herbs (fresh would probably be better!) and garlic and stir constantly for 30-60 seconds.

3) Add vegetable stock and diced tomatoes WITH THE JUICE to pot along with chopped carrot, mushrooms, sweet potatoes, and dried lentils and stir to combine. Bring to a boil, then reduce heat to a simmer. Let soup simmer 40 minutes until lentils are cooked and potatoes are almost done.

4) Add the chopped kale and stir well to combine. Continue to simmer until kale is cooked to your liking (about 10 minutes for me), season with as much salt and freshly ground pepper as you like, serve and enjoy!

alexandria412 · February 2012

Thanks so much for posting this!

I like that you put the carrot in a differen times - variety of texture! Can't wait to try this!

Fairysoul · February 2012

Sounds great!

gehlerc · February 2012

Thanks so much for posting this!

amyhollar · February 2012

you're welcome! I always use diced onion+celery+carrot as a flavor base for my soups, but sometimes I like to add in big chunks of carrot too!

This nutritious recipe is super low cal, super high fiber, super high protein, super easy, and SUPER CHEAP! win-win-win-win-........

amyhollar · February 2012

also, it seems like a ton of liquid, but those lentils cook up a ton! I thought when it was done I would puree part of it to thicken it, but then when I made it I found that it got very very thick all on it's own- it's like a very thick chili!

Of course if you prefer it, you can always puree part or all of it in a blender or using a stick (immersion) hand blender.