Lentil Stew With Mashed Potatoes

Lentil Stew With Mashed Potatoes

Lentil Stew With Mashed Potatoes (Total Time 45 Minutes ---- Servings 4)

Amount Per Serving

Calories 390Calories from Fat 67

% Daily Value*

Fat 7.4g11%

Carbohydrates 59g20%

Fiber 9.1g36%

Sugar 5.8g6%

Protein 16.4g33%

*Percent Daily Values are based on a 2000 calorie diet.

I typically use brown lentils which cook in about 20-25 minutes (I recommend soaking them beforehand though). If you don't like mushrooms, you can make this lentil stew with chopped carrots or pumpkin instead.

You can use any other plant-based milk, however, I would recommend adding at least 1 tbsp of oil if you use e.g. almond milk, oat milk, or rice milk since canned coconut milk is higher in fat.

Recipe serves 4. Nutrition facts are for one serving with the mashed potatoes.

This lentil stew with mashed potatoes is a great comfort meal which is vegan, gluten-free, protein-rich, and grain-free. You can add your favorite veggies and enjoy this recipe for lunch or dinner.

Cuisine American

Prep Time20 minutes

Cook Time25 minutes

Total Time45 minutes

Servings 4

Ingredients

Lentil stew

1 cup (190 g) dry lentils (*see notes)

1 large onion (chopped)

2 cloves of garlic (minced)

1 tbsp oil (for frying)

3 tbsp (40 ml) white wine (optional)

3-4 cups (750-1000 ml) vegetable broth

2 cups (135 g) mushrooms sliced (*see notes)

2 tbsp soy sauce or tamari

1 tbsp balsamic vinegar

1 tsp each of dried parsley, thyme and oregano (use more, if fresh)

1 splash of coconut milk canned (for extra creaminess)

1/2 tbsp cornstarch (to thicken)

Sea salt, black pepper, and chili flakes to taste

Chopped pickles to taste (optional)

Mashed potatoes

4 medium-sized (600 g) potatoes

1/4 cup (60 ml) coconut milk canned (*see notes)

1/2 tsp nutmeg (or more/less to taste)

Black pepper, sea salt to taste.

Instructions

Rinse lentils under running water. I prefer to soak the lentils for at least 15 minutes in lukewarm water but this step is optional (discard the water afterwards).

Meanwhile, chop the onion, garlic, mushrooms (*see notes). Heat oil in a

skillet/frying pan, stir in the diced onion, the minced garlic and fry for 3 minutes over medium heat.

Add mushrooms, dried parsley, thyme, oregano, white wine (optional),

balsamic vinegar, soy sauce (or tamari/coconut aminos to taste) and

fry for a further 3-5 minutes.

Now add the lentils and 3 cups of vegetable broth and cook on low-medium heat (add more broth if needed) until the lentils are tender (about 20-25 minutes).

In the meantime, peel and chop potatoes, transfer them to a pot with

water + salt and bring to a boil. Cook on medium heat for about 15

minutes or until tender, drain. Transfer back to the pot, add coconut milk, nutmeg, black pepper and sea salt to taste and mash with a potato masher (don't use a food processor or blender).

Once the lentils are tender, mix a generous splash of coconut milk and

cornstarch in a small bowl and add this mixture to the lentil stew. Cook for a further 1 minute or until the desired thickness is reached. Season again with soy sauce (if needed), black pepper, and chili flakes.

Serve warm, garnish with chopped pickles and fresh herbs (optional).