Introduction

Indulge in the wholesome goodness of our Vegan Lentil Recipe, a hearty and nutritious dish that celebrates the flavors of plant-based cooking. Lentils, packed with protein and fiber, take center stage in this recipe, accompanied by a medley of vegetables and aromatic spices. Perfect for a comforting meal or meal prep, this dish offers a balance of textures and flavors that will satisfy vegans and non-vegans alike. Dive into a bowl of goodness and experience the satisfaction of a nutritious, flavorful meal.

Ingredients

  • 1 cup dried green or brown lentils, rinsed and drained
  • 3 cups vegetable broth or water
  • 1 tablespoon olive oil or coconut oil
  • 1 large onion, diced
  • 3 cloves garlic, minced
  • 1 bell pepper, diced (any color)
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon turmeric powder
  • 1/4 teaspoon cayenne pepper (optional, for heat)
  • Salt and pepper, to taste
  • 1 (14-ounce) can diced tomatoes
  • 2 cups fresh spinach or kale, chopped
  • Fresh cilantro or parsley, chopped (for garnish)

Instructions

  1. Cook Lentils: In a medium saucepan, combine the lentils and vegetable broth (or water). Bring to a boil over medium-high heat. Reduce the heat to low, cover, and simmer for 20-25 minutes, or until the lentils are tender but still hold their shape. Drain any excess liquid and set aside.
  2. Sauté Vegetables: In a large skillet or Dutch oven, heat the olive oil over medium heat. Add the diced onion and sauté for 3-4 minutes, until translucent. Add the minced garlic and sauté for another 1-2 minutes, until fragrant.
  3. Add Vegetables: Stir in the diced bell pepper, carrots, and celery. Cook for 5-7 minutes, until the vegetables start to soften.
  4. Spice It Up: Add the ground cumin, ground coriander, smoked paprika, turmeric powder, cayenne pepper (if using), salt, and pepper to the skillet. Stir well to coat the vegetables in the spices.
  5. Incorporate Tomatoes: Pour in the diced tomatoes with their juices. Stir to combine, scraping any browned bits from the bottom of the skillet for extra flavor.
  6. Simmer: Reduce the heat to low and let the mixture simmer for 10-15 minutes, allowing the flavors to meld together and the vegetables to become tender.
  7. Combine Lentils: Add the cooked lentils to the skillet, stirring gently to combine with the vegetable mixture. If the mixture seems dry, you can add a splash of vegetable broth or water.
  8. Add Greens: Stir in the chopped spinach or kale until wilted and incorporated into the lentil mixture. Adjust seasoning with salt and pepper to taste.
  9. Serve: Remove from heat and garnish with fresh chopped cilantro or parsley before serving.

Introduction

Indulge in the wholesome goodness of our Vegan Lentil Recipe, a hearty and nutritious dish that celebrates the flavors of plant-based cooking. Lentils, packed with protein and fiber, take center stage in this recipe, accompanied by a medley of vegetables and aromatic spices. Perfect for a comforting meal or meal prep, this dish offers a balance of textures and flavors that will satisfy vegans and non-vegans alike. Dive into a bowl of goodness and experience the satisfaction of a nutritious, flavorful meal.

Ingredients

  • 1 cup dried green or brown lentils, rinsed and drained
  • 3 cups vegetable broth or water
  • 1 tablespoon olive oil or coconut oil
  • 1 large onion, diced
  • 3 cloves garlic, minced
  • 1 bell pepper, diced (any color)
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon turmeric powder
  • 1/4 teaspoon cayenne pepper (optional, for heat)
  • Salt and pepper, to taste
  • 1 (14-ounce) can diced tomatoes
  • 2 cups fresh spinach or kale, chopped
  • Fresh cilantro or parsley, chopped (for garnish)

Instructions

  1. Cook Lentils: In a medium saucepan, combine the lentils and vegetable broth (or water). Bring to a boil over medium-high heat. Reduce the heat to low, cover, and simmer for 20-25 minutes, or until the lentils are tender but still hold their shape. Drain any excess liquid and set aside.
  2. Sauté Vegetables: In a large skillet or Dutch oven, heat the olive oil over medium heat. Add the diced onion and sauté for 3-4 minutes, until translucent. Add the minced garlic and sauté for another 1-2 minutes, until fragrant.
  3. Add Vegetables: Stir in the diced bell pepper, carrots, and celery. Cook for 5-7 minutes, until the vegetables start to soften.
  4. Spice It Up: Add the ground cumin, ground coriander, smoked paprika, turmeric powder, cayenne pepper (if using), salt, and pepper to the skillet. Stir well to coat the vegetables in the spices.
  5. Incorporate Tomatoes: Pour in the diced tomatoes with their juices. Stir to combine, scraping any browned bits from the bottom of the skillet for extra flavor.
  6. Simmer: Reduce the heat to low and let the mixture simmer for 10-15 minutes, allowing the flavors to meld together and the vegetables to become tender.
  7. Combine Lentils: Add the cooked lentils to the skillet, stirring gently to combine with the vegetable mixture. If the mixture seems dry, you can add a splash of vegetable broth or water.
  8. Add Greens: Stir in the chopped spinach or kale until wilted and incorporated into the lentil mixture. Adjust seasoning with salt and pepper to taste.
  9. Serve: Remove from heat and garnish with fresh chopped cilantro or parsley before serving.

Nutrition Information

  • Servings: 6
  • Per Serving:
    • Calories: 220
    • Total Fat: 3g
    • Saturated Fat: 0.5g
    • Sodium: 480mg
    • Total Carbohydrates: 38g
    • Dietary Fiber: 12g
    • Total Sugars: 7g
    • Protein: 13g
  • SmartPoints per Serving: 4

Tips for Success

  • Rinse lentils thoroughly before cooking to remove any debris.
  • Adjust the level of spices according to your taste preferences.
  • For added richness, you can stir in a tablespoon of coconut milk or dairy-free yogurt before serving.
  • This dish freezes well, making it perfect for meal prep. Store in airtight containers in the freezer for up to 3 months.

Health Benefits

Lentils are a nutrient-dense legume, rich in protein, fiber, vitamins, and minerals. They promote heart health, aid digestion, and provide sustained energy. This vegan lentil recipe combines the benefits of lentils with a variety of vegetables and spices, offering a balanced and flavorful meal option for those following a plant-based diet.

Conclusion

Elevate your dining experience with our Vegan Lentil Recipe, a comforting and nutritious dish that’s perfect for any occasion. Whether enjoyed as a satisfying dinner or prepared ahead for lunches throughout the week, this recipe showcases the versatility and goodness of plant-based ingredients. Embrace the flavors of wholesome cooking and nourish your body with every hearty spoonful. Try it today and savor the delicious combination of lentils, vegetables, and aromatic spices!