Healthy Vegan Lentil Stew (High Protein & Easy Recipe)
Whip up this Healthy Vegan Lentil Stew in under 30 minutes! It's packed with plant-based protein, fibre, and essential nutrients, making it a seriously satisfying and easy vegan meal. Using tinned lentils keeps it quick, and it's super customisable – chuck in your favourite vegan protein (seitan, tofu, sausages!) and whatever veg you have. Perfect for a hearty lunch or dinner, and brilliant for healthy vegan meal prep.
Equipment
Ingredients
- 360 g Seitan 2 servings of Seitan roast beef
- 200 g Carrots
- 4 tbsp Frozen Spinach
- 1 tbsp Sunflower oil
- 200 g Frozen Green Peas
- 2 tbsp Hulled hemp seeds
- 3 Tins Lentils About 720 grams
- 100 g Onion
- 4 Cloves Garlic
- 50 ml Henderson’s Relish
- 30 g Nutritional Yeast
Instructions
- Sauté Aromatics: Finely chop onion, carrots, and garlic. Sauté in oil in a large pot over medium heat until softened and lightly coloured.
- Prep Protein (Optional): Chop seitan into chunks. Optionally, air fry for 5-6 minutes until slightly toughened. Set aside. (Prep alternative protein if using).
- Add Seasoning: Stir your chosen seasoning mix into the pot. Cook for 1-2 minutes until fragrant.
- Combine Ingredients: Add frozen peas, frozen spinach, Henderson’s Relish, drained lentils, nutritional yeast, hemp seeds, and any fresh herbs. Stir well.
- Add Water & Simmer: Pour in 1-2 tins worth of water (start with less, add more if needed). Stir, bring to a simmer, cover, and cook for 5-10 minutes until heated through.
- Finish & Adjust: Stir in the prepped seitan (or other protein). Taste and adjust seasonings. Add salt, pepper, smoked paprika, or a splash of vinegar if desired.
- Serve: Ladle into bowls and serve immediately.
Notes
- Protein Flexibility: This recipe works great with homemade Vegan Seitan Roast Beef, Quick Seitan, Vegan Chicken, Vegan Mince, Crispy Low Oil Tofu, store-bought seitan, or vegan sausages. Adjust prep time accordingly. Air frying the seitan first is optional but helps it hold its texture.
- Seasoning: Use any vegan-friendly, savoury herb/spice mix you like (e.g., sage & onion, mixed herbs).
- Liquid: Adjust water quantity based on desired stew consistency. Start with approx. 400ml (1 lentil tin) and add more if needed.
- Flavour Boosts: A pinch of smoked paprika or a splash of apple cider/red wine vinegar at the end can really lift the flavours.
- Storage: Leftovers keep well in the fridge for 3-4 days. Reheat thoroughly. Great for meal prep.
Nutrition
Calories: 586kcal | Carbohydrates: 23g | Protein: 54g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 3g | Sodium: 452mg | Potassium: 540mg | Fiber: 9g | Sugar: 6g | Vitamin A: 10535IU | Vitamin C: 27mg | Calcium: 71mg | Iron: 4mg
Tried this recipe?Leave a comment or rating below!