Protein-Rich Vegan Lentil Recipe

Introduction

Discover the exceptional flavors and nutritional benefits of our Protein-Rich Vegan Lentil Recipe, a satisfying dish that rivals meat-based meals in both taste and protein content. Lentils, known for their high protein and fiber content, are combined with a medley of vegetables and aromatic spices to create a hearty and wholesome meal. Whether you’re a vegan enthusiast, looking to incorporate more plant-based meals into your diet, or simply seeking a delicious and nutritious dish, this lentil recipe is sure to impress with its robust flavors and simplicity.

Ingredients

  • 1 cup dry brown lentils, rinsed
  • 3 cups vegetable broth (low sodium)
  • 1 tablespoon olive oil
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 1 carrot, diced
  • 1 celery stalk, diced
  • 1 bell pepper, diced (any color)
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon cayenne pepper (optional, for heat)
  • Salt and pepper to taste
  • Fresh parsley or cilantro, chopped (for garnish)

Instructions

  1. Cook the Lentils:
    • In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 3-4 minutes.
    • Stir in the minced garlic, diced carrot, celery, and bell pepper. Sauté for another 5 minutes, until the vegetables begin to soften.
  2. Add Spices:
    • Add the ground cumin, ground coriander, smoked paprika, and cayenne pepper (if using) to the pot. Stir well to coat the vegetables in the spices.
  3. Simmer the Lentils:
    • Pour in the rinsed lentils and vegetable broth. Bring to a boil, then reduce the heat to low. Cover and simmer for 20-25 minutes, or until the lentils are tender and the liquid is mostly absorbed.
  4. Season to Taste:
    • Season the lentils with salt and pepper to taste. Adjust the seasoning and spice level according to your preference.
  5. Serve Hot:
    • Remove the pot from heat and let it sit for a few minutes to allow the flavors to meld together.
    • Garnish with chopped fresh parsley or cilantro before serving.

Useful Information

  • Ingredient Tips: Brown lentils are ideal for this recipe due to their texture and ability to hold shape during cooking. You can substitute vegetable broth with water, but using broth enhances the flavor profile.
  • Nutritional Benefits: Lentils are a powerhouse of plant-based protein, fiber, and essential nutrients such as iron and folate. This recipe provides a balanced meal option that supports a healthy lifestyle.
  • Meal Prep: This lentil dish is perfect for meal prepping as it can be stored in the refrigerator for up to 5 days or frozen for longer storage. Reheat gently on the stove or in the microwave before serving.

Nutrition Facts (per serving)

  • Servings: 4
  • Calories: 250 kcal
  • Total Fat: 4g
  • Saturated Fat: 0.5g
  • Cholesterol: 0mg
  • Sodium: 600mg
  • Total Carbohydrates: 40g
  • Dietary Fiber: 15g
  • Sugars: 5g
  • Protein: 15g

Smart WW Points

  • Green Plan: 4 points per serving
  • Blue Plan: 1 point per serving
  • Purple Plan: 1 point per serving

Conclusion

Our Protein-Rich Vegan Lentil Recipe is a testament to the versatility and nutritional benefits of lentils in vegan cuisine. With its robust flavors and substantial protein content, this dish offers a satisfying alternative to meat-based meals without compromising on taste or nutrition. Whether enjoyed as a main course, a side dish, or incorporated into meal prepping plans, these lentils provide a wholesome and delicious option for anyone seeking a balanced diet. Embrace the goodness of plant-based eating with our Protein-Rich Vegan Lentil Recipe and savor the hearty flavors with every nourishing bite!