Introduction

Welcome to a comforting and wholesome recipe that combines the rich flavors of a hearty mushroom lentil stew with the creamy, smooth texture of mashed potatoes. This dish is perfect for a satisfying dinner or a cozy meal on a chilly day. It is not only delicious but also packed with nutrients, making it a great choice for anyone looking to enjoy a hearty, plant-based meal.

Ingredients

For the Mushroom Lentil Stew:

  • 1 cup green or brown lentils, rinsed and drained
  • 1 tablespoon olive oil
  • 1 large onion, finely chopped
  • 3 cloves garlic, minced
  • 2 carrots, peeled and diced
  • 2 celery stalks, diced
  • 8 ounces (225 grams) cremini or button mushrooms, sliced
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • 1 teaspoon paprika
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon salt, or to taste
  • 4 cups vegetable broth
  • 1 (14.5-ounce) can diced tomatoes, with juices
  • 1 bay leaf
  • 1 cup frozen peas
  • 2 tablespoons tomato paste
  • 1 tablespoon soy sauce or tamari for gluten-free
  • 2 tablespoons chopped fresh parsley, for garnish

For the Creamy Mashed Potatoes:

  • 2 pounds (900 grams) Yukon Gold potatoes, peeled and cut into chunks
  • 1/2 cup milk (or plant-based milk for a vegan option)
  • 2 tablespoons unsalted butter (or vegan butter for a dairy-free version)
  • Salt and pepper, to taste
  • 1/4 cup chopped fresh chives or parsley, for garnish

Instructions

Preparing the Mushroom Lentil Stew:

  1. Prepare the Lentils: Begin by rinsing the lentils under cold water to remove any dust or impurities. Set aside.
  2. Sauté the Vegetables: In a large pot or Dutch oven, heat the olive oil over medium heat. Add the finely chopped onion and cook until it becomes translucent, about 5 minutes. Add the minced garlic and cook for an additional 1 minute, stirring frequently.
  3. Cook the Carrots and Celery: Add the diced carrots and celery to the pot. Cook for 5-7 minutes, stirring occasionally, until the vegetables start to soften.
  4. Add the Mushrooms and Spices: Stir in the sliced mushrooms, dried thyme, dried rosemary, paprika, cumin, black pepper, and salt. Cook for 5 minutes, or until the mushrooms release their moisture and start to brown.
  5. Incorporate the Tomatoes and Tomato Paste: Add the diced tomatoes with their juices and the tomato paste to the pot. Stir well to combine, cooking for another 2 minutes.
  6. Add the Lentils and Broth: Pour in the vegetable broth and add the rinsed lentils. Stir to combine all ingredients, making sure the lentils are submerged in the liquid.
  7. Simmer the Stew: Add the bay leaf, bring the stew to a boil, then reduce the heat to low. Cover the pot and let it simmer for 30-35 minutes, or until the lentils are tender. Stir occasionally.
  8. Finish with Peas and Soy Sauce: Add the frozen peas and soy sauce. Stir and cook for an additional 5 minutes. Taste and adjust seasoning if needed.
  9. Garnish: Remove the bay leaf and discard. Ladle the stew into bowls and garnish with chopped fresh parsley.

Preparing the Creamy Mashed Potatoes:

  1. Cook the Potatoes: Place the peeled and chopped potatoes into a large pot and cover them with water. Bring to a boil over high heat. Reduce the heat and let the potatoes simmer for about 15-20 minutes, or until they are fork-tender.
  2. Drain and Mash: Drain the potatoes and return them to the pot. Use a potato masher or ricer to mash the potatoes until smooth and creamy.
  3. Add Milk and Butter: Heat the milk and butter (or vegan butter) in a small saucepan until warm. Gradually add the warm milk mixture to the mashed potatoes, stirring until well combined and smooth.
  4. Season and Garnish: Season the mashed potatoes with salt and pepper to taste. Transfer them to a serving dish and garnish with chopped fresh chives or parsley.

Nutritional Information

Mushroom Lentil Stew (per serving):

  • Calories: 250 kcal
  • Protein: 15 g
  • Carbohydrates: 35 g
  • Fiber: 10 g
  • Fat: 6 g
  • Sodium: 600 mg

Creamy Mashed Potatoes (per serving):

  • Calories: 200 kcal
  • Protein: 4 g
  • Carbohydrates: 30 g
  • Fiber: 3 g
  • Fat: 8 g
  • Sodium: 150 mg

SmartPoints Information (Weight Watchers)

  • Mushroom Lentil Stew: 6 SmartPoints per serving
  • Creamy Mashed Potatoes: 8 SmartPoints per serving

Tips for Success

  1. Lentil Variations: You can use green or brown lentils for this recipe. Red lentils will cook faster but may turn mushy.
  2. Consistency Adjustments: If the stew is too thick, add additional vegetable broth to reach your desired consistency. If it’s too thin, simmer uncovered for a few more minutes to thicken.
  3. Make Ahead: Both the stew and mashed potatoes can be made ahead of time. Store in airtight containers in the refrigerator for up to 4 days, or freeze for up to 3 months.
  4. Serving Suggestions: Serve the mushroom lentil stew over the creamy mashed potatoes for a comforting and hearty meal. You can also pair it with a side of steamed green vegetables or a crisp green salad for added freshness.
  5. Vegetarian and Vegan Options: For a vegan version, use plant-based milk and vegan butter in the mashed potatoes, and opt for a gluten-free soy sauce if needed.

Conclusion

This Hearty Mushroom Lentil Stew with Creamy Mashed Potatoes is a perfect blend of flavors and textures, offering a nourishing and satisfying meal that is both delicious and healthy. Whether you’re serving it for a family dinner or meal prepping for the week, this recipe is sure to become a favorite. Enjoy the comforting taste of home with this hearty, nutritious dish that is low in SmartPoints and high in flavor.