What if you could enjoy a stew that’s both soul-warming and rich in plant-based protein—ready in under an hour? Enter Tomato & Red Lentil Stew, a rustic, one-pot wonder that’s as nourishing as it is flavorful. This vegan-friendly dish has seen a 35% rise in Google search trends over the last two winters in the US and UK, showing just how popular it has become among health-conscious food lovers. With tomatoes, aromatic spices, and protein-rich lentils, this stew is more than a meal—it’s a warm hug in a bowl.
Ingredients List
Below is your complete ingredient guide, including simple, flavorful substitutions:
| Ingredient | Quantity | Description | Substitutions |
|---|---|---|---|
| Red lentils | 1½ cups | Rinsed and drained | Yellow lentils or split peas |
| Canned diced tomatoes | 2 cups | Preferably fire-roasted | Fresh tomatoes (chopped) |
| Tomato paste | 2 tbsp | Deepens the tomato flavor | Double amount of fresh tomatoes |
| Onion | 1 large | Chopped finely | Shallots or leeks |
| Garlic cloves | 4 | Minced | Garlic powder (1 tsp) |
| Carrots | 2 | Diced | Sweet potatoes |
| Celery stalks | 2 | Diced | Fennel or green bell pepper |
| Olive oil | 2 tbsp | For sautéing | Coconut oil or avocado oil |
| Ground cumin | 1½ tsp | Adds warmth | Ground coriander |
| Ground turmeric | ½ tsp | Subtle earthiness and color | Curry powder |
| Smoked paprika | ½ tsp | Smoky richness | Chili powder |
| Vegetable broth | 5 cups | Low-sodium preferred | Water + bouillon cube |
| Lemon juice | 2 tbsp | Brightens the flavor | Apple cider vinegar |
| Salt | To taste | Enhances the overall flavor | Sea salt |
| Black pepper | To taste | For heat | Crushed red pepper flakes |
| Fresh parsley or cilantro | For garnish | Chopped | Basil or dill |
Timing
- Preparation Time: 10 minutes
- Cooking Time: 35 minutes
- Total Time: 45 minutes
Compared to meat-based stews which can take over 90 minutes, this plant-based version cuts the time in half—perfect for busy weeknights.
Step-by-Step Instructions
1. Sauté the Aromatics
Heat olive oil in a large pot over medium heat. Add chopped onions, garlic, carrots, and celery. Sauté for 5–7 minutes, or until the vegetables are tender and the onions translucent.
2. Add Spices and Tomato Paste
Stir in cumin, turmeric, and smoked paprika. Let the spices toast for about 1 minute before adding tomato paste. Cook for 2 more minutes, stirring constantly, to develop flavor.
3. Add Lentils and Tomatoes
Add the red lentils, diced tomatoes (with their juice), and vegetable broth. Stir to combine and bring the mixture to a gentle boil.
4. Simmer Until Tender
Lower the heat and cover. Let the stew simmer for 20–25 minutes, stirring occasionally, until the lentils have broken down and the stew is thick and hearty.
5. Add Final Touches
Stir in lemon juice and season with salt and pepper to taste. If desired, blend a small portion for a smoother consistency while keeping the rustic texture.
6. Garnish and Serve
Serve hot, garnished with chopped fresh herbs and a squeeze of lemon for extra brightness.
Nutritional Information
Per serving (based on 6 servings):
- Calories: 290
- Protein: 16g
- Carbohydrates: 38g
- Dietary Fiber: 12g
- Fat: 7g
- Sodium: 580mg
This stew provides nearly 35% of your daily fiber needs and a healthy dose of plant-based protein—ideal for anyone reducing meat intake.
Healthier Alternatives for the Recipe
- Lower Sodium: Use a salt-free broth and adjust seasoning manually.
- Add Greens: Toss in a handful of spinach or kale during the last 5 minutes for a nutrient boost.
- Boost Omega-3s: Drizzle with flaxseed oil before serving.
- Make It Spicier: Add crushed red pepper flakes or harissa paste.
Serving Suggestions
- With Flatbread: Pair with warm naan or pita for dipping.
- Over Rice or Quinoa: Turn the stew into a protein-packed rice bowl.
- With a Dollop of Yogurt: Add a creamy element with dairy or non-dairy yogurt.
- As Meal Prep: Portion into containers and enjoy throughout the week.
Common Mistakes to Avoid
- Not Rinsing Lentils: Rinse lentils thoroughly to remove bitterness and debris.
- Overcooking: Lentils cook quickly; overcooking makes them mushy.
- Skipping Spices: Toasting spices before adding broth is key to developing depth.
- Too Much Liquid: The stew should be thick, not soupy—start with less broth and add as needed.
Storing Tips for the Recipe
- Refrigerate: Store in airtight containers for up to 5 days.
- Freeze: Freeze for up to 3 months. It reheats well and maintains texture.
- Reheat: Warm over medium heat on the stove. Add water or broth to thin if needed.
Conclusion
Tomato & Red Lentil Stew delivers everything you want in a wholesome, plant-powered meal: ease, taste, nutrition, and comfort. It’s a go-to recipe for batch cooking and weeknight simplicity. Try it out, drop a comment with your favorite variation, and don’t forget to subscribe to our blog for more flavor-packed meals!
FAQs
Q: Do I need to soak red lentils?
No soaking required. Red lentils cook quickly and break down naturally as they simmer.
Q: Can I use fresh tomatoes instead of canned?
Yes, use about 4 large fresh tomatoes, chopped. You may need to adjust liquid levels.
Q: Is this stew spicy?
Not inherently. Feel free to add heat with chili flakes or cayenne pepper.
Q: Can I make this in an Instant Pot?
Yes. Use the sauté function for aromatics, then pressure cook on high for 8 minutes.
