Vegan Lentil Mushroom Stew: Hearty & Meal Prep Ready (Print Version)
Vegan Lentil Mushroom Stew is a hearty, protein-packed, and fiber-rich meal. Easy to make ahead, it's ideal for healthy meal prep throughout the week.
# Recipe Info:
Prep Time: 20 Minutes minutes
Cook Time: 35 Minutes minutes
Total Time: 55 minutes
Servings: 6 Servings
Difficulty: Beginner
Cuisine: Mediterranean
Dietary: Vegan, Vegetarian, Dairy-Free, Gluten-Free
# Ingredients:
→ The Aromatic Foundation
01 -
2 tbsp olive oil
02 -
1 large yellow onion, diced
03 -
2 medium carrots, diced
04 -
4 cloves garlic, minced
→ Hearty Stew Core
05 -
1 lb cremini mushrooms, sliced
06 -
1 1/2 cups brown lentils, rinsed
07 -
6 cups vegetable broth
08 -
1 (28 oz) can diced tomatoes, undrained
09 -
2 tbsp tomato paste
→ Mediterranean Flavor Boosters
10 -
1 tsp dried oregano
11 -
1/2 tsp dried thyme
12 -
1 tsp smoked paprika
13 -
1 large bay leaf
14 -
1 tbsp balsamic vinegar
15 -
5 oz fresh spinach
→ Essential Seasoning & Garnish
16 -
1 tsp kosher salt, or to taste
17 -
1/2 tsp black pepper, or to taste
18 -
1/4 cup fresh parsley, chopped, for garnish
# Instructions:
01 -
Heat 2 tbsp olive oil in a large pot or Dutch oven over medium heat. Add 1 large yellow onion and 2 medium carrots, diced. Cook for 5-7 minutes until softened. Stir in 4 cloves garlic, minced, and cook for 1 minute more until fragrant.
02 -
Add 1 lb cremini mushrooms, sliced, to the pot. Increase heat slightly and cook for 7-10 minutes, stirring occasionally, until the mushrooms release their liquid and brown nicely. Stir in 2 tbsp tomato paste and cook for 1 minute.
03 -
Stir in 1 1/2 cups brown lentils (rinsed), 6 cups vegetable broth, 1 (28 oz) can diced tomatoes (undrained), 1 tsp dried oregano, 1/2 tsp dried thyme, 1 tsp smoked paprika, and 1 large bay leaf. Bring the mixture to a gentle boil.
04 -
Reduce heat to low, cover the pot, and simmer for 25-30 minutes, or until the lentils are tender. Stir occasionally to prevent sticking. This is crucial for a perfectly cooked Hearty Vegan Lentil Mushroom Stew - Meal Prep Perfect.
05 -
Remove the bay leaf. Stir in 1 tbsp balsamic vinegar and 5 oz fresh spinach. Cook for 2-3 minutes, or until the spinach has wilted completely into the stew. The vibrant spinach adds freshness to your Hearty Vegan Lentil Mushroom Stew - Meal Prep Perfect.
06 -
Season the stew with 1 tsp kosher salt and 1/2 tsp black pepper, or to taste. Let the Hearty Vegan Lentil Mushroom Stew - Meal Prep Perfect rest off the heat for 5-10 minutes before serving to allow flavors to meld.
07 -
Ladle the warm stew into bowls. Garnish each serving generously with 1/4 cup fresh parsley, chopped. Enjoy this comforting and nutritious meal prep perfect stew immediately, or prepare for future meals.
# Notes:
01 -
This stew is truly meal prep perfect! Store cooled leftovers in airtight containers in the refrigerator for up to 4-5 days. It also freezes beautifully for up to 3 months.
02 -
Serve this hearty stew on its own, with a side of crusty bread, a dollop of vegan sour cream, or over a bed of quinoa or brown rice for an even more filling meal.
03 -
Feel free to swap cremini mushrooms for white button mushrooms or a mix of wild mushrooms. If you don't have brown lentils, green or French lentils can also be used, though cooking times may vary slightly.
04 -
For an extra layer of umami, consider adding a tablespoon of nutritional yeast along with the spinach, or a dash of liquid smoke if you enjoy a more intense smoky flavor.
# Tools You'll Need:
01 -
Large pot or Dutch oven
02 -
Cutting board
03 -
Chef's knife
04 -
Measuring cups
05 -
Measuring spoons
06 -
Can opener
# Nutrition Facts (Per Serving):
Calories: 309 kcal
Total Fat: 5 g
Total Carbohydrate: 48 g
Protein: 19 g