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Vegan Potato Lentil Stew

This lentil stew is filling and healthy. It is vegan, gluten-free, and oil-free. It makes for a delicious, warm meal!
Prep Time20 mins
Cook Time30 mins
Total Time50 mins
Course: Main Course
Cuisine: American
Servings: 7 cups
Calories: 167kcal
Author: Bree Sheree

Ingredients

  • 3 celery ribs
  • 3 medium carrots
  • ½ large yellow onion (or one small)
  • 2 garlic cloves
  • 2 teaspoons Italian seasoning
  • 5 cups mushroom broth (low sodium)
  • 3 medium-large russet potatoes
  • ¾ cup lentils (green or brown)
  • 1 tablespoon tamari (gluten-free and low sodium)
  • ¼ teaspoon ground black pepper
  • ½ cup frozen peas
  • ½ cup frozen corn
  • 1 tablespoon cornstarch or brown rice flour
  • 1 tablespoon cold water

Instructions

  • Dice the celery, onion, and carrot. Mince the garlic. Sauté these ingredients (without oil) for about 10 minutes in a large deep pan or pot. If the vegetables begin sticking to the pan, use a small amount of vegetable broth or water, adding more as needed.
  • While the celery, onion, carrot, and garlic are on the stove, peel and chop the potatoes into the size you desire. I use fairly large chunks (see image in post above).
  • Mix in the Italian seasoning, then add mushroom broth, potatoes, lentils, tamari, and pepper to the pot on the stove. Stir the ingredients together, then cover the pot with a lid. Bring to a boil, then lower the heat and simmer for about 25 minutes. Check to ensure that it doesn’t boil over, but it should be fine.
  • After about 25 minutes, mix in the frozen peas and corn.
  • If you want your stew to be thick, do the following: In a small bowl, mix the cornstarch (or brown rice flour) and water until a smooth, white liquid forms. Then pour this mixture into the pot on the stove and mix it in. This will allow the stew to thicken up. Let sit for about 5 more minutes on low heat (stirring occasionally), or until your desired texture is reached.

Notes

Store in the fridge, in an airtight container.
You must mix the cornstarch or brown rice flour with cold water before adding it to your stew. If you put the cornstarch in directly, it will likely clump up. 
Nutrition information is for one cup of this recipe.

Nutrition

Calories: 167kcal | Carbohydrates: 34g | Protein: 8g | Fat: 1g | Saturated Fat: 1g | Potassium: 583mg | Fiber: 9g | Sugar: 4g | Vitamin A: 3346IU | Vitamin C: 11mg | Calcium: 31mg | Iron: 2mg