Red Lentil Stew with Root Vegetables

Nutrition Notes

This gluten free, vegan red lentil stew is packed with nutrition, thanks to these healthful ingredients. Lentils adds plant protein and a generous boost of fiber. The vegetables offer even more fiber, along with slow-digesting carbs, vitamins, minerals and phytochemicals linked with antioxidant and anti-inflammatory action. The spices also give a boost of anti-inflammatory power, too. All that for a modest amount of calories. In fact, this lentil stew contains no added fats, salt or sugar, making it ideal for whole foods plant-based living. You can feel about this nutritious recipe as part of a healthful, disease-protective eating style.

Red Lentil Stew with Root Vegetables

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• Author: The Plant-Powered Dietitian
• Total Time: 40 minutes
• Yield: 8 servings 1x
• Diet: Vegan

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Description

This gluten free, vegan red lentil stew with root vegetables is packed with hearty flavor, texture, and nutrition, compliments of red lentils, potatoes, turnips, carrots, and flavorful herbs and spices. You can get this dish on the table in 45 minutes with a few pantry ingredients! And it includes no added oils, sugars, or salts.

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Ingredients

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• 6 cups water
• 1 (14.5-ounce) can diced tomatoes, with juice
• 1 cube vegetable bouillon
• 1 medium onion, diced
• 2 stalks celery, chopped
• 2 medium carrots, chopped
• 4 small turnips, chopped
• 2 small red potatoes, chopped
• 2 cloves garlic, minced
• 2 cups red lentils, dried
• 1 ½ teaspoon smoked paprika
• 1 ½ teaspoons turmeric
• 1 teaspoon cumin

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Instructions

1. Place water and tomatoes in a large pot and bring to a simmer.
2. Add vegetable bullion cube, onion, celery, carrots, turnips, garlic, red lentils, smoked paprika, turmeric, and cumin. Stir well, cover, and cook over medium heat for about 30 minutes, until vegetables and lentils are tender.
3. May need to add additional water to replace water lost to evaporation. Should make a thick, hearty stew.
4. Makes 8 servings (about 1 1/4 cups each)

Notes

Instant Pot Directions: Place all ingredients in the container of the InstantPot. Press “Bean/Chili” setting. Cook according to manufacturer’s directions. Serve immediately.

Slow Cooker Directions: Place all ingredients in the container of the Slow Cooker. Cook on high for 4-6 hours or on low for 8-12 hours. Cook according to manufacturer’s directions. Serve immediately.

Try blending this recipe with an immersion blender or blender for a smooth version of this soup.

• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Category: Soup
• Cuisine: American

Nutrition

• Serving Size: 1 cup
• Calories: 150
• Sugar: 4 g
• Sodium: 103 mg
• Fat: 1 g
• Saturated Fat: 0 g
• Carbohydrates: 31 g
• Fiber: 9 g
• Protein: 8 g

For other healthy plant-based soup recipes, try the following:

• Curried Vegetable Leek Soup
• Mediterranean Heirloom Bean Soup
• Barley Vegetable Stone Soup
• Carnival Squash Soup with Turmeric
• Classic Tomato Soup
• Vegan Tortilla Soup
• Cucumber Avocado Cold Soup
• Easy Kabocha Squash Soup with Miso

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