Ingredients and Weight:
- Olive oil: 4 tablespoons
- Onion, chopped: 1 large (about 1 cup)
- Carrots, chopped: 2 large (about 2 cups)
- Celery, chopped: 2 large (about 2 cups)
- Garlic, minced: 4 cloves
- Italian seasoning: 1 tablespoon
- Vegetable broth: 6 cups
- Soy sauce: 1/4 cup
- Brown or black lentils, rinsed and picked over: 2 cups
- Potatoes, peeled and cubed: 1 pound (about 4 cups)
- Green beans, trimmed: 1 pound (about 4 cups)
- Tomato paste: 2 tablespoons
- Salt and black pepper to taste
Preparation Time:
15 minutes
Cooking Time:
90 minutes +
Difficulty Level:
2/5 (Easy)
Preparation Method Steps:
- Heat the olive oil in a large Dutch oven or pot over medium heat.
- Add the onion, carrots, celery, and garlic. Sauté until softened, about 5 minutes.
- Stir in the Italian seasoning and cook for 1 minute more.
- Add the vegetable broth, soy sauce, lentils, and potatoes. Bring to a boil, then reduce heat and simmer for 30 minutes, or until the lentils are almost tender.
- Add the green beans and tomato paste. Simmer for an additional 30-45 minutes, or until the vegetables are tender and the stew has thickened.
- Season with salt and black pepper to taste. Serve hot with crusty bread or rice, if desired.
Nutritional Information (per serving):
- Calories: 300
- Fat: 10g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 600mg
- Carbohydrates: 50g
- Fiber: 10g
- Protein: 15g
Dish Characteristics:
- Hearty and comforting
- Rich and flavorful
- Packed with vegetables
- Gluten-free and vegan
User Comments:
- "This stew is delicious! It's so flavorful and satisfying. I love that it's packed with vegetables."
- "I'm not vegan, but I really enjoyed this stew. It's a great way to get more veggies into my diet."
- "This is the perfect fall or winter meal. It's warm and inviting, and it fills you up without making you feel heavy."
Special Precautions and Tips:
- To make the stew gluten-free, use gluten-free soy sauce.
- To make the stew less salty, reduce the amount of soy sauce used.
- If you don't have vegetable broth, you can use water instead. However, the flavor of the stew will be less rich.
- Leftover stew can be stored in the refrigerator for up to 3 days. Reheat over low heat before serving.
