Healthy Vegan Lentil Stew (High Protein & Easy Recipe)

Right, this Healthy Vegan Lentil Stew isn’t winning any beauty pageants, let’s just get that out there! It’s a bit rough around the edges, looks-wise. But honestly? Who cares when it tastes this good and is ridiculously good for you?

It’s absolutely packed with plant protein, fibre, and vital nutrients – basically superfood in a bowl that you’ll actually want to eat. Plus, it’s dead simple, uses cheap tinned lentils, and comes together in under 30 minutes. Perfect for using up whatever protein or veg you’ve got. Say hello to your new favourite ugly-delicious meal prep saviour.

😋 Why You’ll love this recipe!

• Comes together in under 30 minutes – proper fast food, but actually good for you.
• Seriously nutritious: It’s high protein, high fibre, low fat, and packed with vitamins (hello Vitamin A, K, E, and B vits!).
• Surprisingly low in calories but keeps you properly full for ages.
• Dead simple to customise – use whatever protein you have (seitan, tofu, sausages) and chuck in any veg that needs using up.

📝 Ingredient notes

• Seitan Roast Beef: This is where the main protein hit comes from. I use my homemade Vegan Seitan Roast Beef, but honestly, this stew is super flexible. Chuck in leftover Quick Seitan, Vegan Chicken, cubes of Super Crispy Tofu, my Vegan Mince, store-bought seitan, or even some chopped vegan sausages. It’s designed to be quick and easy, so use whatever high-protein option you have handy.
• Carrots: Cooked from fresh, these add a bit of sweetness and colour, plus a good dose of Vitamin A.
• Spinach: Using frozen spinach makes life easy. It wilts down nicely and brings in some essential Vitamin K and iron.
• Sunflower Oil: Just a tablespoon for sautéing, contributing a little Vitamin E. Feel free to use any neutral cooking oil you prefer.
• Frozen Green Peas: Another easy win for adding veg. Chuck ’em in straight from the freezer near the end.
• Hulled Hemp Seeds: These little powerhouses sprinkle in healthy fats, specifically those good omega fatty acids, plus a bit of protein.
• Tinned Lentils: The heart of the stew! Using tinned lentils keeps things quick. They provide plenty of plant-based protein and fibre, plus folate and iron. Make sure to drain them well.
• Onion & Garlic: Your essential aromatic base. White, yellow, red onion – any will do. Garlic adds that crucial flavour depth.
• Henderson’s Relish: A Sheffield institution! It’s basically a vegan-friendly Worcestershire sauce, adding a unique savoury, tangy depth. Essential flavour, this.
• Nutritional Yeast (Nooch): Adds a savoury, almost cheesy flavour, plus it’s packed with B vitamins (often fortified with B12) and gives another little protein boost.

🥣 How to make this Vegan Lentil Stew

1. Sauté the Aromatics: Right, let’s get cracking. Finely chop the onion, carrots, and garlic – no need for perfection here, just get them chopped. Whack them into a decent-sized pot or pan with the tablespoon of sunflower oil over medium heat. Let them soften and get a bit of colour, stirring occasionally.

2. Prep Your Protein: While the veg is sweating, chop up your Seitan into rough chunks. Again, precision isn’t key. Now, you can just set it aside, but if you want it to hold its shape better in the stew, give it a quick blast in the air fryer – about 5-6 minutes should do it, just enough to toughen it up slightly. Totally optional, but it adds a nice bit of bite. Remember: If you’re swapping the seitan for something else (like leftover Vegan Chicken, tofu, shop-bought bits, or even vegan sausages), just prep that according to its needs so it’s ready to chuck in later.
3. Spice it Up: Once the veg has softened, it’s time for seasoning. I used a pork, sage, and onion seasoning mix here (don’t worry, it’s vegan – just herbs and spices!), but honestly, use whatever mix you fancy. Something herby or savoury works well. Tip it into the pan now so the spices can toast in the oil and release their flavours. Give it a good stir and let it cook for another minute or two until it smells banging.

4. Chuck Everything Else In: Right, time for the bulk. Add the frozen peas and frozen spinach straight into the pot. Pour in the Henderson’s Relish, the drained tinned lentils, nutritional yeast, and hemp seeds. If you’ve got some fresh herbs lying about (I used thyme because it needed using up, but rosemary or others work too), chop ’em and chuck ’em in. Give it all a massive stir.

5. Add Water & Simmer: Now add some water. How much depends on how soupy you like your stew. I usually start by filling one of the empty lentil tins with water (about 400ml) and pouring that in. Give it a mix. If it looks too thick, add a bit more – maybe half or a full second tin’s worth. Remember, it’ll thicken slightly as it simmers, and you can always add more liquid later if needed. Pop a lid on the pot, bring it to a gentle simmer, and let it bubble away for 5-10 minutes. Everything’s basically cooked, so you’re just heating it all through and letting the flavours meld.

6. Final Touches & Adjustments: Stir the (optional air-fried) seitan chunks (or your chosen protein) into the stew. Now, have a taste. Does it need anything? I often forget ingredients, and this time I realised it could use a bit of smoked paprika, so I added some here. Add salt and pepper to taste. Sometimes, if it feels a bit flat, a tiny splash of acid works wonders – think apple cider vinegar or red wine vinegar. It just lifts everything. This stew is super forgiving, so adjust it until you think it tastes great.

7. Serve it Up: That’s it, done! Ladle it into bowls. This makes about 4 good-sized portions. It’s brilliant for meal prep – I often have one portion for lunch and save the rest for the next couple of days. You can even double the recipe if you want lunches sorted for the week. It might not be the prettiest dish, but it’s bloody tasty, packed with goodness, cheap, and ridiculously easy to customise. Enjoy!

🎨 Potential variations

• Veggie Swap-Out: Don’t have carrots or spinach? No drama. Chuck in whatever veg needs using up – diced peppers, mushrooms, courgette, sweetcorn, kale… pretty much anything goes. Just adjust cooking times slightly if needed.
• Flavour Remix: The sage & onion seasoning is just a suggestion. Go wild with other spice blends! Try a smoky BBQ vibe with paprika and a touch of liquid smoke, go Italian with oregano and basil, or just use a generic mixed herbs blend. A dash of Firecracker Sauce or gochujang could add a spicy kick too.
• Protein Power Play: As mentioned, swap the Seitan Roast Beef for anything – Vegan Chicken, Vegan Mince, crispy tofu or Gochujang Tofu, lentils-only, or even just some vegan sausages.

🤔 Frequently asked questions