Vegan Mediterranean Veg and Lentil Stew
Vegan Mediterranean veg and lentil stew is loaded with fresh ingredients and Mediterranean flavors, is gluten-free, dairy-free, and super healthy at just 213 kcal per serving! Easy to make one-pot recipe!
Equipment
- Small pot or pan for the veg stock
- 1 large pot
- Box Grater
- Ladle
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
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.5 cups vegetable stock
- Bring to a boil, then reduce heat to a simmer for 30 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).2 yellow onions, 4 medium-sized carrots, 2 tablespoons extra-virgin olive oil
- Add garlic and cook for 1 minute.4 cloves garlic
- Add grated tomato and smoked paprika, and mix through all ingredients. Season to taste with salt.2 tomatoes, ½ teaspoon smoked paprika, Salt
Step 3 - Add Lentils, Beans, and Broth
- Stir in vegetable stock, cannellini beans, and lentils.1 cup brown lentils, 15.5 oz 440g can cannellini beans, rinsed
- 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.1 tablespoon sherry vinegar, 2 tablespoons chopped fresh dill
- Serve and garnish with the rest of the dill.
Video
Notes
Cooking tips:
Save time by making your veggie stock in advance. Veggie stock will keep in the fridge for up to 4 days, and can be stored frozen for up to 3 months.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. | |