Healthy High-Fiber Lentil and Vegetable Stew

My Cozy Kitchen Stew

Let’s make an easy vegetable stew. It all happens in one pot. That means less washing up. I still smile when I see a full pot bubbling.

This is my go-to vegan stew recipe for busy nights. It’s a quick weeknight dinner. You just chop, add, and simmer. Doesn’t that smell amazing already? What is your favorite one-pot meal to make?

Why This Bowl Matters

This is a healthy vegan stew. It’s packed with good things for your body. The lentils and veggies give you lasting energy. That matters because good food should make you feel strong.

It’s also a high protein vegan meal. Protein helps you grow and repair. Getting it from plants is a gentle choice. This matters to me. It feels good to cook a meal that loves you back.

A Little Lentil Story

I love a vegetable stew with lentils. They make it so hearty. My grandson used to call them “tiny beans.” I still laugh at that. He loves them now.

*Fun fact*: Red lentils cook into a soft mush. They thicken the stew for you. No need for flour or cream. That makes this a gluten free stew, too. Have you ever cooked with red lentils before?

Putting It All Together

Start by softening the onion in a bit of water. Then add your chopped friends. In go the potatoes, carrots, and lentils. Crumble in the stock cube and add water.

Let it all simmer together. The magic happens here. Soon, the lentils get soft. The potatoes get tender. Then you add the broccoli last so it stays bright green. This is truly a 30 minute vegan dinner.

Your Bowl, Your Way

At the end, you add a splash of soy sauce. It makes the flavors pop. Then stir in leafy greens if you like. They wilt right down.

This is one of my easy vegan recipes because you can change it. No mushrooms? That’s fine. Use kale instead of spinach. It’s your stew. Do you prefer your stews thick or more brothy? Serve it with bread for dipping. It’s pure comfort.

Ingredients:

Instructions

Step 1: Grab your biggest pot. We’ll start our easy vegetable stew by cooking the onion. Pour just a little water in the pot. Add your chopped onion and cook for 5 minutes. Doesn’t that smell amazing? (If things stick, add a splash more water, not oil.)

Step 2: Now, toss in everything else except the broccoli and greens. That means celery, potatoes, carrots, herbs, and your red lentils. Crumble in the stock cube and add 4 cups of water. Bring it all to a happy boil. This one pot vegetable stew is coming together!

Step 3: Turn the heat down to a gentle bubble. Put the lid on and let it simmer for 10 minutes. Give it a stir now and then. Your potato pieces should be getting just tender. This healthy vegan stew is already so cozy.

Step 4: Time for the broccoli! Stir in those little green trees. Let it cook for another 8 to 10 minutes. The lentils will get nice and soft, almost like a mush. This makes it a thick, high protein vegan meal. Do you prefer your broccoli soft or with a little crunch? Share below!

Step 5: Last steps! Add your Bragg’s or soy sauce. This makes the flavors sing. Stir in your leafy greens if you’re using them. They’ll wilt down in the hot stew. Taste it and add salt and pepper until it’s just right for you. A perfect 30 minute vegan dinner is done!

Creative Twists

Serving & Pairing Ideas

This gluten free stew is a meal all by itself. I love it in a big, deep bowl. For a heartier meal, serve it over a scoop of brown rice or with a thick slice of crusty bread. A sprinkle of fresh parsley on top makes it look so pretty. It’s the best quick weeknight dinner. Which would you choose tonight?

Keeping Your Cozy Stew Cozy

Let’s talk about keeping your stew for later. It freezes beautifully. Let it cool completely first. Then pop it in airtight containers. Leave a little space at the top. The stew will expand as it freezes.

I remember my first big batch. I filled a container too full. The lid popped right off in the freezer. What a mess. Now I always leave that inch of room.

To reheat, thaw it in the fridge overnight. Warm it gently on the stove. Add a splash of water if it’s too thick. This stew is a perfect batch-cook friend.

Batch cooking matters. It gives you a healthy vegan stew ready on busy nights. It turns cooking once into eating for days. Have you ever tried storing it this way? Share below!

Little Fixes for Common Kitchen Hiccups

We all face little problems in the kitchen. Here are three easy fixes. First, if your stew is too watery, just simmer it longer. Take the lid off to let steam escape. It will thicken up nicely.

Second, worried about bland flavor? Taste at the very end. The Bragg’s or soy sauce adds salty, savory depth. I once forgot it and wondered why my soup tasted flat.

Third, if your potatoes aren’t cooking fast enough, cut them smaller. One-inch cubes are perfect. Getting these fixes right builds your cooking confidence. It also makes sure every bite is full of flavor. Which of these problems have you run into before?

Your Quick Questions, Answered

What vegetables go well in lentil stew?

This easy vegetable stew is very flexible. Onions, carrots, celery, and potatoes are the classic start. Mushrooms add a meaty texture. Broccoli and leafy greens go in at the end. You can also use sweet potato, kale, or zucchini. The key is adding softer veggies later so they don’t get mushy. This makes a hearty, healthy vegan stew full of color and fiber.

What are some common mistakes to avoid when making lentil soup?

First, do not forget to rinse your lentils. They can have little bits of dust. Second, do not add salty seasoning too early. Wait until the lentils are soft. Third, do not overcook green or brown lentils into total mush unless you want that texture. Red lentils will naturally break down. This keeps your gluten free stew tasting perfect every time.

Can you put lentils straight into a stew?

Yes, you absolutely can. There is no need to cook them separately. Just rinse them first. Then add them to your one pot vegetable stew with the broth. They will cook right in the pot and soak up all the delicious flavors. This is what makes it such a quick weeknight dinner. Everything cooks together in one place.

Is lentil soup healthy or fattening?

Lentil soup is very healthy. It is packed with plant-based protein and fiber. This recipe is low in fat and full of vitamins from all the vegetables. It is a high protein vegan meal that fills you up the right way. *Fun fact: The fiber helps keep your digestion happy and steady.* It is a nourishing choice for your body.

What veggies to put in lentil stew?

Think about root veggies and greens. Start with onion, carrot, celery, and potato. They form the base. Then add broccoli florets near the end so they stay bright. Finally, stir in dark leafy greens like spinach right at the finish. This method gives you a wonderful mix of textures in your vegetable stew with lentils. It is so satisfying.

What vegetables go in lentil soup?

The same great veggies work in soup. The recipe above is a perfect guide. It makes a thick, stew-like soup. You can add extra broth if you like it soupier. This flexibility is why I love easy vegan recipes like this. You can make it just how you like. Which tip will you try first?

From My Kitchen to Yours

I hope you love this cozy stew as much as I do. It truly is a 30 minute vegan dinner that feels like a hug. My kitchen always smells wonderful when it’s simmering.

I would love to hear about your cooking adventure. Did you add a different vegetable? Maybe you tried it with rice or a crusty bread. Tell me all about it. Have you tried this recipe? Let me know in the comments below.

Happy cooking!

—Marina Caldwell

Hearty Lentil and Garden Vegetable Stew

Author: Marina Caldwell Cooking Method:Stovetop Cuisine:Vegetarian Vegan Courses:Lunch Main Dinner

Difficulty:BeginnerPrep time: 15 minutesCook time: 35 minutesRest time: Total time: 50 minutesServings:4 servingsCalories:167 kcal Best Season:Summer

Description

A nourishing and comforting one-pot stew packed with protein-rich lentils and fresh garden vegetables.

Ingredients

• 1 medium onion, finely chopped
• 1 large stick of celery, diced
• 2 medium potatoes, chopped into 1-inch cubes (about 3 heaped cups)
• 2 large carrots, sliced into rounds
• 10 small brown button mushrooms, halved (optional)
• 1/2 tablespoon ground dried sage
• 1/2 tablespoon ground dried rosemary
• 1 vegetable stock cube (or vegetable broth – see below)
• 4 cups water
• 1 cup uncooked red lentils (soaked for 2 hours if preferred)
• 2 tightly packed cups broccoli, cut into small florets
• 1/2 tablespoon Bragg’s soy seasoning, or soy sauce (gluten free if needed)
• 1 packed cup dark leafy greens, like collards or spinach, thinly sliced (optional)
• Salt & black pepper to taste

Instructions

1. In a large pot, steam sauté onion in a small amount of water for 5 minutes on medium high heat. (If it begins to stick, just add a bit more water.)
2. Add celery, potatoes, carrot, mushrooms if using, sage, rosemary and lentils to pan. Crumble over stock cube, add water (water will reduce as lentils soak it up) and bring pan to boil.
3. Reduce heat and simmer – covered – for 10 minutes, stirring now and then. Potato should be just tender.
4. Add broccoli and cook for a further 8-10 minutes (or until lentils have become mush), stirring occasionally.
5. Add Bragg’s/soy sauce, salt and pepper to taste, and leafy greens if using. Cook until greens have wilted.
6. Serve in large bowls, optionally garnished with fresh parsley. Serve with bread or rice for an even heartier meal.

Notes

For a richer flavor, you can use vegetable broth instead of the stock cube and water. Soaking the lentils is optional but can reduce cooking time and aid digestion.

Keywords:Lentil, Vegetable, Stew, Vegan, Healthy, Soup