Vegan Lentil Mushroom Stew: Hearty & High-Protein Dinner (Print Version)
Lentil mushroom stew recipe packed with 18g protein per serving. This hearty vegan dinner is easy to make, comforting, and perfect for meal prep.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 35 Minutes minutes
Total Time: 50 minutes
Servings: 4 Servings
Difficulty: Beginner
Dietary: Vegan, Dairy-Free
# Ingredients:
→ The Earthy Foundation
01 -
2 tbsp olive oil
02 -
1 lb cremini mushrooms, sliced
03 -
1 cup brown or green lentils, rinsed
04 -
6 cups vegetable broth
→ Aromatic Heartbeat
05 -
1 large yellow onion, diced
06 -
2 medium carrots, diced
07 -
2 celery stalks, diced
08 -
4 cloves garlic, minced
→ Umami & Herb Infusion
09 -
2 tbsp tomato paste
10 -
1 (14.5 oz) can diced tomatoes, undrained
11 -
2 tbsp tamari or soy sauce
12 -
1 tsp smoked paprika
13 -
1 tsp dried thyme
14 -
1 bay leaf
→ Finishing Flourish
15 -
1/4 cup fresh parsley, chopped (for garnish)
16 -
Salt and black pepper to taste
# Instructions:
01 -
Heat 2 tbsp olive oil in a large pot or Dutch oven over medium-high heat. Add 1 lb sliced cremini mushrooms and cook, stirring occasionally, until browned and most of their liquid has evaporated, about 8-10 minutes. This builds the earthy foundation for your Hearty Vegan Lentil Mushroom Stew | 18g Protein.
02 -
Add 1 large diced yellow onion, 2 medium diced carrots, and 2 diced celery stalks to the pot. Reduce heat to medium and cook, stirring frequently, until softened, about 5-7 minutes. Stir in 4 cloves minced garlic and cook for another minute until fragrant.
03 -
Stir in 2 tbsp tomato paste, 1 tsp smoked paprika, and 1 tsp dried thyme. Cook for 2 minutes, stirring constantly, to deepen the flavors. Add 1 (14.5 oz) can diced tomatoes (undrained) and 2 tbsp tamari or soy sauce, scraping up any browned bits.
04 -
Add 1 cup rinsed brown or green lentils, 6 cups vegetable broth, and 1 bay leaf to the pot. Bring the mixture to a boil, then reduce heat to low, cover, and simmer for 25-30 minutes, or until the lentils are tender and the stew has thickened. This is key for a rich Hearty Vegan Lentil Mushroom Stew | 18g Protein.
05 -
Remove the bay leaf. Taste the Hearty Vegan Lentil Mushroom Stew | 18g Protein and season generously with salt and black pepper to taste. If desired, mash a small portion of the lentils against the side of the pot to thicken the stew slightly.
06 -
Ladle the warm Hearty Vegan Lentil Mushroom Stew | 18g Protein into bowls. Garnish each serving with 1/4 cup fresh chopped parsley. Serve immediately for a comforting and protein-packed meal.
# Notes:
01 -
For extra depth, don't rush browning the mushrooms in step 1; it's crucial for developing rich, umami flavor in the stew.
02 -
This stew makes excellent leftovers! Store in an airtight container in the refrigerator for up to 4-5 days, or freeze for up to 3 months.
03 -
Feel free to customize with other vegetables like diced potatoes, spinach, or kale added in the last 10 minutes of simmering. Red lentils can be used but will cook faster and create a creamier texture.
04 -
Serve this hearty stew with a side of crusty bread for dipping, over a bed of quinoa or brown rice, or alongside a simple green salad.
# Tools You'll Need:
01 -
Large pot or Dutch oven
02 -
cutting board
03 -
chef's knife
04 -
measuring cups
05 -
measuring spoons
# Nutrition Facts (Per Serving):
Calories: 343 kcal
Total Fat: 8 g
Total Carbohydrate: 52 g
Protein: 19 g