Vegan Lentil Stew is one of those dishes that is both comforting and nutritious. Packed with protein-rich lentils, hearty potatoes, and flavorful spices, it’s perfect for meal prepping. Not only does it last throughout the week, but it can be easily frozen for future meals. If you’re looking for a cozy, filling dish that will nourish your body and save you time, this stew is your go-to. Plus, it’s entirely plant-based and can be made gluten-free with simple swaps.
You can view my full collection of plant-based meal prep recipes here.
Ingredients & Substitutions
Veggies & Lentils
- Lentils: Brown lentils are used for their hearty texture, but feel free to swap them with green or red lentils if preferred.
- Potatoes: Yukon Gold potatoes work well in this stew, but you can replace them with other waxy potatoes or even sweet potatoes for added sweetness.
- Carrots: If you’re looking for an alternative, parsnips or turnips can also be used in place of carrots.
- Onion & Garlic: Yellow onions and garlic provide the base flavor, but shallots can be used for a milder taste.
- Spinach: Kale or Swiss chard make great substitutes for spinach if you prefer a different leafy green.
Spices
- Rosemary & Thyme: Both dried herbs give the stew an earthy flavor. You can swap these for other herbs like oregano or marjoram, but it may change the stew’s character.
- Bay Leaf: A key addition to the stew, though you can skip it if you don’t have any on hand.
- Salt & Pepper: These are essential to bring out the flavors, but always season to taste.
Other Ingredients
- Soy Sauce: Dark soy sauce adds depth. If you need a gluten-free option, use tamari instead.
- Dijon Mustard: Provides a bit of tang. You can substitute it with yellow mustard or omit it for a milder flavor.
- Brown Sugar: Maple syrup or coconut sugar can replace brown sugar if you want a different sweetness profile.
- Vegetable Broth: Use homemade or store-bought vegetable broth, or water as a neutral base.
- Tomato Paste: You can substitute tomato paste with blended canned tomatoes, though it will change the texture slightly.
Cornstarch Slurry
- This is used to thicken the stew, but you can substitute cornstarch with arrowroot powder for a gluten-free option.
Helpful Tools
To make your Vegan Lentil Stew efficiently, having the right tools is key:
- Large Pot: A large Dutch oven or stockpot is perfect for simmering the stew.
- Knife & Cutting Board: For chopping your vegetables and garlic.
- Wooden Spoon: A great tool for stirring and ensuring the stew doesn’t stick to the bottom of the pot.
- Measuring Spoons: For accurate measurements of spices and other ingredients.
- Whisk: To properly combine the cornstarch with cold water for the slurry.
- Meal Prep Containers: For storing your stew once it’s ready for freezing or for portioning out throughout the week.
How to Make This Vegan Lentil Stew Recipe Meal Prep
Follow these steps to make the perfect Vegan Lentil Stew:
- Soak the Lentils: Soak your lentils for a few hours if possible to aid digestion. Drain and rinse thoroughly.
- Sauté Vegetables: In a large pot, heat olive oil over medium heat. Add diced onion and carrots, sautéing for about 3-4 minutes until softened.
- Add Garlic & Spices: Add minced garlic, rosemary, thyme, and bay leaf, cooking for about 1 minute until fragrant.
- Stir in Tomato Paste: Add the tomato paste and stir to combine with the vegetables and spices.
- Combine Ingredients: Add vegetable broth, potatoes, lentils, soy sauce, Dijon mustard, brown sugar, and bay leaf. Stir everything together and bring it to a boil.
- Simmer: Reduce heat to a simmer and cook for 25 minutes, stirring occasionally.
- Thicken the Stew: In a small bowl, whisk together cornstarch and cold water to make a slurry. Add this to the stew and simmer for an additional 3-4 minutes until thickened to your liking.
- Add Spinach: Stir in the chopped spinach and cook for another minute until wilted.
- Season & Serve: Remove the bay leaf and season with salt and pepper to taste. Serve immediately or portion out for meal prep.
Tips & Tricks
- Adjust the Thickness: If you prefer a thinner stew, only add half of the cornstarch slurry at first, then add more if needed.
- Flavor Boost: To enhance the flavor, consider adding a splash of lemon juice or a handful of fresh herbs like parsley or cilantro before serving.
- Storage: This stew keeps well in the fridge for up to 5 days. For longer storage, freeze it in individual portions for up to 3 months.
FAQs
Yes! After sautéing the veggies, transfer everything to your slow cooker and cook on low for 6-8 hours.
Absolutely! This stew freezes well. Just let it cool completely before portioning it into freezer-safe containers.
Yes, green or red lentils can be used instead of brown lentils, but they may cook faster and have a different texture.
Yes, simply sauté the vegetables in vegetable broth or water instead of olive oil for a lighter option.
Yes, as long as you use tamari instead of soy sauce, the recipe is naturally gluten-free.
Vegan Lentil Stew Recipe Meal Prep
Ingredients
Veggies & Lentils
- 1 cup dry brown lentils (soak in water for a few hours beforehand to help with digestion)
- 1 tbsp olive oil
- 2 lbs Yukon gold potatoes, cubed
- 4 medium carrots, cut into half moons
- 1 yellow onion, diced
- 4-5 cloves garlic, minced
- 3-4 cups spinach, roughly chopped
Spices
- 1 tsp dried rosemary
- ½ tsp dried thyme
- 1 bay leaf
- salt and pepper to taste
Other Ingredients
- 2 tbsp dark soy sauce (sub tamari for GF)
- 1 tbsp dijon mustard
- 1 tbsp brown sugar (or maple syrup)
- 6 cups vegetable broth
- 3 tbsp tomato paste
Cornstarch Slurry
- 3 tbsp cornstarch
- 3 tbsp cold water
Instructions
- Soak the lentils in water for a few hours ahead of time if desired. This aids in digestion. Drain and rinse the lentils thoroughly, and set aside.
- In a large pot on medium heat, add olive oil, onion, and carrot. Sauté for 3-4 minutes.
- Next, add in garlic, rosemary, thyme, and stir the spices for 1 minute. Then add in tomato paste and stir to combine.
- Now add in vegetable broth, potatoes, lentils, soy sauce, dijon, brown sugar, and the bay leaf. Stir to combine.
- Bring to a boil, then reduce to a simmer for 25 minutes, stirring occasionally.
- Whisk together cornstarch and cold water thoroughly and add directly into the stew. (If you want it to be thinner, add only half to start). Continue simmering for 3-4 minutes or until the stew has thickened.
- Add in chopped spinach, and cook for another minute.
- Remove the bay leaf, season with salt and pepper to taste.
- Separate into jars or meal prep containers. This makes 8 servings so you can eat 4 or 5 throughout the week and freeze the rest or just freeze them all as separate portions. They last up to 3 months in the freezer and are delicious served with rustic bread, couscous, quinoa or rice. Enjoy!
Nutrition
Conclusion: Vegan Lentil Stew Recipe Meal Prep
This Vegan Lentil Stew is a simple, nutritious, and filling meal that is perfect for meal prep. It’s packed with wholesome ingredients, easy to make, and even easier to store for later. Whether you’re looking to make a week’s worth of lunches or just need a comforting dinner, this stew has you covered. Enjoy it with your favorite grains or bread for a complete, satisfying meal.
Love! Found you on YouTube from your meal prep video series and been eating a lot more plant based recipes this year and loving all your recipes sooooo many great ideas and this was was fantastic love lentils
WOW! Thanks so much for following and trying out my recipes!! I come up with new meal prep recipes every week so please come back and try some more ☺️
Excellent idea! Big fan of your meal prep series!
Thanks so much Chelsea, so happy you are enjoying my meal prep recipes!