Description
This hearty lentil stew paired with protein-enhanced mashed potatoes is the perfect comfort dish, packed with flavors and nutrients.
Ingredients
Scale
- 1 tablespoon Olive oil
- 1 large Onion (chopped)
- 2 Carrots (diced)
- 2 stalks Celery (diced)
- 3 cloves Garlic (minced)
- 1 cup Brown or green lentils (rinsed)
- 1 cup Red lentils (rinsed)
- 1/2 cup Quinoa (rinsed)
- 4 cups Vegetable broth
- 14 ounce Diced tomatoes (canned, undrained)
- 1 cup Firm tofu (cubed, pressed for 15 minutes (optional))
- 2 tablespoons Nutritional yeast
- 1 teaspoon Dried thyme
- 1 teaspoon Dried rosemary
- 2 Bay leaves
- Salt and black pepper (to taste)
- 2 pounds Potatoes (peeled and cubed)
- 1/2 cup Plain Greek yogurt or plant-based protein yogurt (2% or whole milk recommended)
- 1/4 cup Butter or vegan butter
- 1 scoop Unflavored or savory plant-based protein powder (about 25-30g)
- Salt and pepper (to taste)
Instructions
- Heat olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery, and cook until softened, about 5-7 minutes.
- Add the minced garlic and cook for another minute until fragrant.
- Stir in the rinsed lentils, quinoa, vegetable broth, diced tomatoes, optional tofu cubes, nutritional yeast, dried thyme, dried rosemary, and bay leaves. Season with salt and pepper to taste.
- Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for 40-50 minutes, or until the lentils and quinoa are tender. Check at 40 minutes as red lentils cook faster than brown.
- After the stew has been simmering for about 25 minutes, start preparing the mashed potatoes. Place the peeled and cubed potatoes in a large pot and cover with salted water. Bring to a boil and cook for 15-20 minutes, or until the potatoes are fork-tender.
- Drain the potatoes thoroughly and return them to the hot pot (the residual heat helps excess moisture evaporate). Add the Greek yogurt, butter, protein powder, salt, and pepper while still steaming. Mash until smooth and creamy.
- Once the lentil stew is done, remove the bay leaves. Taste and adjust the seasoning if necessary. Let rest for 5 minutes to allow flavors to meld.
- To serve, place a scoop of protein-enhanced mashed potatoes in a bowl and ladle the hot lentil stew over the top.
Notes
- This stew is perfect for meal prep and can be stored in the fridge for up to 5 days.
- If you prefer a thicker stew, use less broth or add a tablespoon of cornstarch mixed with water.
- Prep Time: 15 minutes
- Cook Time: 1 hour
- Category: Main Dishes
- Method: Stovetop
- Cuisine: Vegetarian
Nutrition
- Serving Size: 1 cup
- Calories: 350
- Sugar: 5g
- Sodium: 700mg
- Fat: 10g
- Saturated Fat: 3g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 58g
- Fiber: 18g
- Protein: 16g
- Cholesterol: 0mg