Vegan Red Lentil Stew

You can never have too many soup recipes, so give Vegan Red Lentil Stew a try. This gluten free, dairy free, lacto ovo vegetarian, and vegan recipe serves 6 and costs $1.22 per serving. One portion of this dish contains approximately 11g of protein, 6g of fat, and a total of 227 calories. It is brought to you by Budget Bytes. 865 people have made this recipe and would make it again. It can be enjoyed any time, but it is especially good for Winter. If you have potato, vegetable broth, garlic, and a few other ingredients on hand, you can make it. From preparation to the plate, this recipe takes approximately 50 minutes. Overall, this recipe earns an amazing spoonacular score of 99%. If you like this recipe, you might also like recipes such as Vegan Lentil Barley Stew, Red Lentil Stew, and Vegan Curried Lentil Kale Stew.

Servings: 6

Preparation duration: 5 minutes

Cooking duration: 45 minutes

 

Ingredients:

½ lb carrots $0.55

⅛ tsp cayenne pepper $0.02

1 Tbsp cumin $0.15

2 cloves garlic $0.16

1 cup dry red lentils $1.20

2 Tbsp olive oil $0.24

1 medium yellow onion $0.28

1 tsp smoked paprika $0.10

1 medium potato $0.49

¾ tsp salt $0.05

3 oz. tomato paste $0.26

6 cups vegetable broth** $0.78

Equipment:

pot

Cooking instruction summary:

Dice the onion and mince the garlic. Cook both in a large pot with olive oil over medium heat until soft and transparent (about 5 minutes). Add the tomato paste and continue to stir and cook for about 3-4 minutes more. The tomato paste will caramelize during this time, which will make it sweeter and cause it to look slightly darker.While the ingredients in the first step are cooking, peel and dice the potato and carrots. Rinse the lentils. Once the tomato paste has caramelized, add the carrots, potato, and lentils to the pot.Also add 6 cups of vegetable broth, cumin, smoked paprika, and cayenne pepper. Give everything a good stir to make sure its mixed well. Place a lid on top, turn the heat up to high, and bring the soup to a boil. As soon as it reaches a full boil, turn the heat down to its lowest level and allow it to simmer for 30 minutes.After it has simmered for 30 minutes give the pot a stir and add the salt, starting with teaspoon. Add more if desired. I used about teaspoon total. Serve hot!

 

Step by step:


1. Dice the onion and mince the garlic. Cook both in a large pot with olive oil over medium heat until soft and transparent (about 5 minutes).

2. Add the tomato paste and continue to stir and cook for about 3-4 minutes more. The tomato paste will caramelize during this time, which will make it sweeter and cause it to look slightly darker.While the ingredients in the first step are cooking, peel and dice the potato and carrots. Rinse the lentils. Once the tomato paste has caramelized, add the carrots, potato, and lentils to the pot.Also add 6 cups of vegetable broth, cumin, smoked paprika, and cayenne pepper. Give everything a good stir to make sure its mixed well.

3. Place a lid on top, turn the heat up to high, and bring the soup to a boil. As soon as it reaches a full boil, turn the heat down to its lowest level and allow it to simmer for 30 minutes.After it has simmered for 30 minutes give the pot a stir and add the salt, starting with teaspoon.

4. Add more if desired. I used about teaspoon total.

5. Serve hot!


Nutrition Information:

Quickview
206k Calories
9g Protein
5g Total Fat
31g Carbs
37% Health Score
Limit These
Calories
206k
10%

Fat
5g
8%

  Saturated Fat
0.76g
5%

Carbohydrates
31g
10%

  Sugar
7g
8%

Cholesterol
0.0mg
0%

Sodium
1373mg
60%

Get Enough Of These
Protein
9g
19%

Vitamin A
7261IU
145%

Fiber
11g
48%

Folate
166µg
42%

Manganese
0.6mg
30%

Vitamin B1
0.33mg
22%

Iron
3mg
21%

Phosphorus
182mg
18%

Potassium
628mg
18%

Vitamin B6
0.3mg
15%

Magnesium
56mg
14%

Copper
0.26mg
13%

Vitamin E
1mg
12%

Zinc
1mg
12%

Vitamin K
11µg
11%

Vitamin C
8mg
10%

Vitamin B3
1mg
9%

Vitamin B5
0.85mg
8%

Vitamin B2
0.13mg
7%

Selenium
3µg
5%

Calcium
51mg
5%

covered percent of daily need
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Food Trivia

Eskimos use refrigerators to stop their food from freezing.

Food Joke

Salesmanship Moshe worked in an upmarket men’s clothes shop in London. One day, his boss Avrahom returned from lunch and noticed Moshe’s hand was bandaged. Before he could ask what happened, Moshe told him that he had some good news to report, "I finally sold that ridiculous suit we`ve had in stock for such a long time." "Do you mean that repulsive bright orange-and-blue double-breasted thing?" said Avrahom." "That`s the one!" said Moshe. "Mazeltov," Avrahom shouted, "I really thought we`d never get rid it - it had to be the ugliest suit we`ve ever had. But tell me, Moshe, why is your hand bandaged?" "Simple," Moshe replied, "as soon as I sold the suit to the gentleman, his guide dog bit me."

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