Vegan Shepherd's Stew

Vegan Shepherd's Stew is a hearty and comforting dish that combines protein-rich lentils with a medley of vegetables, simmered to perfection in a savory broth. This stew is perfect for a cozy dinner, offering both flavor and nutrition in every bite.

Ingredients

• Green lentils - 100 grams
• Carrots - 1 medium, diced
• Celery - 1 stalk, diced
• Onion - 1 small, chopped
• Garlic - 2 cloves, minced
• Vegetable broth - 500 ml
• Tomato paste - 2 tablespoons
• Thyme - 1 teaspoon, dried
• Rosemary - 1 teaspoon, dried
• Olive oil - 1 tablespoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Frozen peas - 100 grams
• Corn - 100 grams
• Bay leaf - 1

Steps

1. In a medium saucepan, heat the olive oil over medium heat. Add the chopped onion, diced carrots, and diced celery, sautéing for about 5 minutes until the vegetables soften.
2. Add the minced garlic and cook for another 1-2 minutes until fragrant.
3. Stir in the green lentils, vegetable broth, tomato paste, thyme, rosemary, salt, black pepper, and the bay leaf. Bring the mixture to a boil.
4. Reduce the heat to low, cover, and let it simmer for about 25-30 minutes, or until the lentils are tender.
5. In the last 5 minutes of cooking, add the frozen peas and corn to the stew. Stir to combine and let them heat through.
6. Remove the bay leaf before serving. Taste and adjust seasoning if necessary. Serve hot.

Nutrition

• Calories: 350
• Protein: 18 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from lentils.
• High in dietary fiber, promoting digestive health.

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