Vegan Mediterranean Veg and Lentil Stew (One-Pot Recipe)

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Table of contents:

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How to Make Frozen Greek Yogurt Bark

Ingredients

• 2 tablespoons extra-virgin olive oil
• 2 yellow onions (diced fine)
• 4 medium-sized carrots (chopped)
• 4 cloves garlic (minced)
• 2 tomatoes, skin removed and grated (pulp only)
• ½ teaspoon smoked paprika
• Salt (to taste)
• 5 cups vegetable stock (homemade or store-bought)
• 15.5 oz (440g) can cannellini beans, rinsed
• 1 cup brown lentils 
• 1 tablespoon sherry vinegar
• 2 tablespoons chopped fresh dill

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Equipment Needed

• Small pot or pan for the veg stock
• 1 large pot
• Box grater
• Ladle

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Instructions

Step 1 – Prepare or Heat Vegetable Stock.

• Start off by preparing your veg, adding any skins or veg ends to a pot with around 5 cups of water. Add one teaspoon of salt and 1 bay leaf to the pot. 
• Bring to a boil, then reduce heat to a simmer for 1 hour15 minutes. 
• Note: If using store-bought stock, simply heat and set aside for use later. 

Step 2 – Prepare Veg and Stew Base

• Heat oil in a large pot over medium heat. Add carrots and onions, and cook until the onions begin to brown (around 5 minutes). 
• Add garlic and cook for 1 minute. 
• Add grated tomato and smoked paprika, and mix through all ingredients. Season to taste with salt. 

Step 3 – Add Lentils, Beans, and Broth

• Stir in vegetable stock, cannellini beans, and lentils. 
• Bring to a boil then reduce heat to medium-low to achieve a simmer. Cover and cook for around 30 minutes or until the lentils are cooked through.
• Remove from heat and stir in half of the chopped dill and the vinegar. 
• Serve and garnish with the rest of the dill.

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What Lentils to Use for Vegan Mediterranean Lentil Stew

Lentils are a popular ingredient in Mediterranean cuisine, particularly in the countries dotted along the southern coastline of the Mediterranean Sea. For this recipe, we used brown lentils, but you can also use green lentils. Brown and green lentils are the most common varieties to use in stews because they’re typically bigger than other kinds but cook faster.

If you can’t find lentils or don’t want to use them, then this stew also works well by substituting lentils with chickpeas. 

Do I Need to Prepare Lentils Before Cooking with Them? 

No, unlike other pulses, lentils do not require to be soaked before they are cooked. 

How Long Do Lentils Take to Cook? 

Cooking lentils is easy. Make sure you use a large enough pot as lentils expand to around twice their size once cooked. 

Green and brown lentils are firm and edible at the 20-minute mark, and usually take around 30 minutes for them to be soft. If you want super soft (mushy) lentils, just cook them longer. Be sure to stir them every 10 minutes so none stick to the bottom of the pan.

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Smoked Paprika and Fresh Dill

This is a fascinating Mediterranean spice and herb combination that works surprisingly well. The smoked paprika gives the stew a rich smokiness in flavor while the dill adds plenty of pop and freshness to the recipe. 

If you want to add some extra zing, add a squeeze of fresh lemon or use some loosely chopped fresh cilantro instead of fresh dill. 

We love the smokiness of the paprika, but you can always substitute this for sweet paprika. Smoked paprika is used extensively in Spanish recipes, as is sweet paprika. 

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The Perfect Stew for Dietary Requirements 

We love this stew as it fits within so many dietary requirements, is super healthy, and is sooo simple to make. It really is a one-pot wonder! 

Check out this amazing nutrition profile:

• Vegan
• Vegetarian 
• Nut-Free
• Dairy-Free
• Soy-Free 
• High-Fiber
• Egg-Free 
• Gluten-Free
• Low calories (just 213 kcal per 10oz/300g serving)

It can also be low in salt if you buy low-sodium stock or make your own stock. Many store-bought stocks are high in sodium, so if you need to monitor your intake, check the label or go homemade.
With the ingredients in this stew featured regularly in the Mediterranean diet, you know it’s good for you. One of the best things about the Mediterranean diet is the heavy use of herbs and spices.

This can help you reduce the amount of salt in a meal because the dish is flavored naturally. If you want to make it with no salt (including in your homemade broth), add extra smoked paprika, 1 teaspoon of garlic powder, and 1 teaspoon of onion powder or granules.  

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Want More Healthy Vegan Recipes?

• Tabbouleh salad
• Za’atar with roasted eggplant and artichoke hearts
• Melitzanosalata (eggplant dip)
• Baked Mediterranean rice with dates, apricots, and chickpeas
• Moroccan couscous with roasted veg and a tahini dressing

Nutrition Facts

Serving size: 300g
Servings: 6
Amount per serving
Calories	213
% Daily Value*
Total Fat 5.4g	7%
Saturated Fat 0.7g	4%
Cholesterol 0mg	0%
Sodium 3365mg	146%
Total Carbohydrate 31.8g	12%
Dietary Fiber 13.5g	48%
Total Sugars 7.2g
Protein 10.6g
Vitamin D 0mcg	0%
Calcium 54mg	4%
Iron 3mg	16%
Potassium 655mg	14%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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More Healthy Mediterranean Recipes

• Melitzanosalata (Greek Eggplant Dip)
• Turkish Beetroot Yogurt Dip with Seasonal Roasted Veg
• Baked Mediterranean Rice with Dates, Apricots, and Chickpeas
• Za’atar With Roasted Eggplant and Artichoke Hearts

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