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Vegan and Protein Packed Lentil and Bean Tomato Stew

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As a kid, I didn’t grow up eating beans and lentils. It wasn’t part of our diet at all. I started eating them in NYC a few years back and started cooking them very recently.

I find legumes very satisfying and filling. As a vegetarian, I am often missing my protein and this stew, believe it or not, offers a hefty dose of protein.

This is a very easy recipe as all you need to do is throw the ingredients in the large casserole. The more it cooks, the tastier.

To add some flavors to the beans and lentils, they are mixed with some of my favorite spices, paprika and cumin but also tomato sauce and mushrooms. How delicious is that??

Further Food Nutritionist Commentary:

Lentils are not only one of the oldest commonly consumed legumes, but they're one of the most nutrient dense--filled with potassium, fiber, folate, iron, calcium, zinc and vitamin K. Be forewarned, if you're adding into your meals for the first time, flatulence may occur too with the extra fiber intake. Each cup contains 18 g protein, less than 1 g fat, 0 cholesterol and a minuscule amount of fat. For optimal intake, since lentils don't contain all the essential amino acids, it's suggested to consume them with whole wheat bread or rice for a complete protein. The herb cumin has a history of being taken for digestion problems (e.g. diarrhea, gas, bowel spasms), yet as a flavoring component in dishes, it contains the heart healthy antioxidant, curcumin. For each tablespoon of ground cumin, it contains only 10 mg of sodium and by cooking with it, it can help prevent iron deficiency since it contains 22% of Daily Value/4 mg of iron. One will see cumin used in curry, curry powder mixes, Indian spice mixes, European cheeses, Latin American dishes for beef and dips, Moroccan stews, tandoori chicken and Middle Eastern chicken salads.

By Nikki Nies, MS,RD, LD

Vegan and Protein Packed Lentil and Bean Tomato Stew

  • Prep Time:2 minutes
  • Cook Time:35 minutes
  • Servings: 6

Ingredients

1 cups dried lentils
1 can kidney beans, drained and rinsed
1 onion, diced
2 garlic cloves, minced
1 large can crushed tomatoes
1 tablespoon cumin
2 tablespoons paprika
optional 1 tablespoon Daily Turmeric Tonic
1 lb. wild mushrooms (bella or crimini mushrooms), rinsed
2 pinches salt and pepper
1 tablespoons cayenne pepper (optional)

Instructions

  1. Cook lentils according to packaging in a large pan.
  2. Add 1 cup of water, diced onions, tomato, garlic and beans. Add all spices and optional Daily Turmeric Tonic.
  3. Cook on medium heat until boiling.
  4. Add mushrooms and finally allow to simmer for 20 minutes on low.
  5. Serve warm, with herbs.
Cook lentils according to packaging in a large pan. Add 1 cup of water, diced onions, tomato, garlic and beans. Add all spices and optional Daily Turmeric Tonic. Cook on medium heat until boiling. Add mushrooms and finally allow to simmer for 20 minutes on low. Serve warm, with herbs.

Nutrition Information

Per Serving: Calories: 193 ; Total Fat: 1 g; Saturated Fat: 0 g; Monounsaturated Fat: 0 g; Polyunsaturated Fat: 0 g; Cholesterol: 0 mg; Sodium: 381 mg; Potassium: 588 mg; Carbohydrate: 34 g; Fiber: 10 g; Sugar: 4 g; Protein: 13 g

Nutrition Bonus: Iron: 17%

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3 thoughts on “Vegan and Protein Packed Lentil and Bean Tomato Stew

  1. Amy

    This was delicious! I am so happy to have found this site, there are some great recipes! Thank you so much, this is going to be a new favorite in my house.

    Reply
  2. Lorraine

    This tastes just as good as it looks! I’ve never had lentils before in my life. Neither has my 3 year old. But since he is allergic to eggs, dairy, and peanut butter, I struggle to get his protein in. He loved this with tortilla chips! And so did my husband. It was easy and quick to make, next time I think I’ll add some zucchini and squash just for extra nutrients but it was definitely a hit for us!
    Tastes like a mix of chili and chicken tortilla soup. So if you like either of those I’m certain you’ll like this!

    Reply

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