How about a simple vegan lentil stew with tomatoes for dinner tonight? Potato and lentils make it a comfort food that my family loves and can’t get enough of. Scoop out the last bits with a slice of crusty bread and enjoy life!
- 200g (7oz) dry green lentils
- 1 medium yellow onion (60g, 2.1oz)
- 2 medium or 3 small garlic cloves
- 1 large celery stalk
- 1 large carrot
- 1 medium potato (about 160g, 5.6oz)
- 1 tbsp. turmeric
- 2.5 tsps. crushed cumin seeds
- 2.5 tsps. crushed mustard seeds
- 1¼ cup unsalted tomato puree
- 1 tbsp. additive-free peanut butter
- ¾ tsp. Himalayan salt (or less)
- Start by soaking lentils for 6-8 hours. Rinse, drain and set aside.
- Next, prepare the spices – toast cumin seeds (from 30 seconds to 1 minute until your nose just gets a whiff of smoke and fragrance) and mustard seeds (2-5 minutes until fragrant and lightly browned, removing from heat when the seeds start to pop) on a dry pan, let cool and crush using mortar and pestle. Or make a bigger batch and grind in a spice grinder. Learn more about dry-roasting Indian spices.
- Then, crush garlic cloves, finely dice onion and chop up carrots, celery and potato.
- Heat up a few tablespoons of water in a skillet or large pan. After that, throw in onions and sauté them for 2-3 minutes stirring every now and then. Add water 1-2 tablespoons at a time whenever it evaporates.
- Next go in the carrots, celery, potato cubes and turmeric. Give everything a good stir and sauté for another few minutes. If you didn’t toast the spices, throw them (crushed) in along with turmeric. Again, add extra water if necessary.
- Next, pour in soaked lentils and enough water to almost cover the ingredients. Mix well and cover with lid. Bring to boil, then reduce the heat and simmer covered for 15 minutes or until the lentils are tender. At this point, mix in crushed garlic and toasted/crushed cumin and mustard seeds. You may add garlic when the stew is done – read why from the tips below.
- Then, add tomato puree and mix well. Bring to boil and simmer for another 5 minutes. You may leave the lid off, if there’s plenty of liquid or add extra water if necessary.
- When the stew is done, mix in peanut butter. Make sure it’s well incorporated.
- Finally, let cool a bit before you add salt and black pepper to let the tastes settle.
Nutritional info per serving (¼ of the recipe): 274 kcal, 42.1g carbohydrates (72.4% of kcal), 3.09g fats (10.1% of kcal), 15.8g of protein (23% of kcal), 7.58g fibre, 260mg sodium, and 13 GL points.
Garnish with fresh herbs, i.e. onion greens, parsley or coriander.
If you want to have pasta, rice or other grains with your dish, but need to keep the GL points under 20, halve the lentil stew portion and add about ¼ cup of cooked grains (brown rice, millet, buckwheat, quinoa, amaranth) or pasta.
- Serving Size: 1/4 of recipe
- Calories: 274
- Sodium: 260mg
- Fat: 3.1g
- Carbohydrates: 42.1g
- Fiber: 7.6g
- Protein: 15.8g
Keywords: stew, lentils