Creamy Lentils Stew
Prep. Time
15 minutes
Cook Time
45 minutes
Servings
3-4 plates
Difficulty
Challenging
Gluten-Free, Nut-Free, Soy-Free, dairy-free, egg-free
Among the protein- and nutrient-rich plant-based options out there, lentils are a favorite in our house. Lentils give a good amount of healthy protein, and they adapt well to whatever else I have on hand. Some nights that means cooking them plain for the kids, because that’s how they like them best. Other nights I’ll build a stew like this one, with more flavor layered in for the adults.
This particular dish works well for us because it uses pantry staples I usually keep around—coconut milk, tomato paste, classic spices—and just a few fresh ingredients like spinach and onion. I don’t have to plan much in advance, but the end result is still a “complete meal.” It has enough going on that I enjoy it, but not so much that it turns into a separate cooking project just for me.
What makes lentils useful in family cooking is their flexibility. They hold up well with spices and vegetables mixed in, but they’re also simple enough to stand alone when that’s all the kids will agree to eat. That gives me room to make one base ingredient stretch in two different directions at the same dinner table, which is pretty much the reality of cooking for a household our size.
Ingredients
1 cup cooked green or black lentils
1 bunch spinach leaves
A handful of basil leaves
1/4 cup lemon juice
1 red onion, chopped
1 garlic clove, minced
1 tbsp sundried tomatoes in oil
2 tbsps tomato paste
1 can lite coconut milk
Spices
1 tbsp sweet paprika
1/2 tbsp consomme (or 1/2 cup vegetable broth)
1 tbsp dried parsley
2 tsps salt
1 tsp sugar
1 tbsp nutritional yeast
1 tsp Italian seasoning
Instructions
In a 3qt pot, place lentils and cover with water (to about twice the height of the lentils).
Bring the lentils to boil, and cook for about 25 minutes.
Meanwhile, preheat a large pan (12 or 13 inch) to medium/low and chop the onion.
Drizzle 1 tbsp of olive oil, and saute the onion for about 20 minutes.
To the onion, add the garlic, sundried tomatoes and spices. Stir well.
Filter the lentils and add them to the pan. Stir until consistently mixed.
Add the tomato paste and coconut milk and mix well until consistent.
Add the lemon juice and mix.
Finally, add the basil leaves and spinach leaves, and stir a little until they are all blended in and the consistency of the stew is more or less even.
Remove the pan from the stove, and serve hot with bread, rice or couscous (for a GF recipe, do not use couscous or bread, unless labeled as GF).
Refrigerate for up to 3 days.
Notes
I've replaced the coconut milk with regular plant-based milk (low fat) and it worked beautifully! Given that coconut milk (even the one with reduced fat) is so creamy, replacing it with low fat milk will result in a less creamy stew, but nonetheless yummy!
The Latest Bite
Wonderful Parsley Salad
I usually buy parsley with the idea that I’ll use “just a little” in a recipe, and then I’m left with a big bunch staring at me from the fridge. This salad is my solution. Instead of letting those greens wilt away, I chop the whole thing and make it the main event. It’s fresh, full of flavor, and takes almost no effort.
The best part is how forgiving it is. Walnuts give it crunch, but almonds or pecans work if that’s what’s in the pantry. Cheese adds creaminess and the dressing is quick to whip together with what we usually have on hand, and it makes the parsley feel less like “just herbs” and more like a real salad.
This isn’t a kid-friendly dish in our house (the parsley is just too “green” for them), but it works great for the adults. I’ll make it at home when dinner needs something light on the side, or pack it into a container when we’re traveling in an RV and want an easy salad to balance out heartier meals. Since it’s dairy-free and plant-based, it holds up well for hours on the road without the stress of refrigeration worries you get with mayo-based dressings.
It’s fast, flexible, and keeps parsley from going to waste—a little grown-up salad that travels well.