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Vegan Stew with Brown Lentils, Green Peas and Corn

Vegan Stew Recipe With Brown Lentils, Green Peas and Corn


  • Author: Nele Liivlaid
  • Prep Time: 20 minutes
  • Cook Time: 20 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings 1x

Description

This 1-pot gluten-free vegan stew with brown lentils is a perfectly quick and filling main dish to add to your salad bowls! Lentils and peas make it so hearty and creamy while the corn is there to surprise you with sweetness.

Soak time: 6 hours


Scale

Ingredients

  • 200g (7oz) dry brown lentils, soak
  • 1 small onion (about 60g, 2.1oz)
  • 2 big garlic cloves (about 10g, 0.4oz)
  • 2 tsps. turmeric
  • 1 tsp. toasted and crushed cumin seeds
  • 1 tsp. toasted and crushed mustard seeds
  • ½ cup additive-free corn (frozen or canned)
  • 1 cup green peas (frozen or fresh)

ADD LATER


Instructions

  1. Start by soaking lentils for 6-8 hours. Rinse, drain and set aside.
  2. 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.
  3. Then, crush garlic cloves, finely dice onion and grate carrots.
  4. Heat up a few tablespoons of water (or use vegetable broth) in a skillet or large pot. After that, add onions and sauté them covered for 2-3 minutes stirring every now and then. Add water whenever necessary.
  5. Next, add turmeric, soaked lentils, frozen peas and corn (if you use frozen). Give everything a good stir. If you didn’t toast the spices, throw them (crushed) in along with turmeric. Add enough water to cover the ingredients. Mix well and cover with lid. Bring to boil, then reduce the heat and simmer covered for 10-15 minutes or until the lentils are tender.
  6. At this point, mix in crushed garlic, canned corn and toasted/crushed cumin and mustard seeds. Bring to boil and turn off the heat.
  7. Finally, add coconut milk. Mix until it’s well incorporated. Let cool a bit before you add Himalayan salt and black pepper to taste.

Notes

Garnish with nutritional yeast, fresh herbs, i.e. onion greens, parsley or coriander.

One serving has 12.7 GL points.

  • Method: Stewing

Nutrition

  • Serving Size: ¼ of the recipe
  • Calories: 256 kcal
  • Sodium: 138mg
  • Fat: 3.98g
  • Carbohydrates: 36.1g
  • Fiber: 7.72g
  • Protein: 15.2g

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