Description
This protein-packed lentil stew served over creamy mashed potatoes is the ultimate comfort food with a nutritional boost.
Ingredients
Scale
- 1 tablespoon Olive oil
- 1 large Onion (chopped)
- 2 Carrots (diced)
- 2 stalks Celery (diced)
- 3 cloves Garlic (minced)
- 1 cup Brown or green lentils (rinsed)
- 1 cup Red lentils (rinsed)
- 1/2 cup Quinoa (rinsed)
- 4 cups Vegetable broth
- 14.5 ounce Diced tomatoes (canned, undrained)
- 1 cup Firm tofu (cubed, pressed for 15 minutes, optional)
- 2 tablespoons Nutritional yeast
- 1 teaspoon Dried thyme
- 1 teaspoon Dried rosemary
- 2 Bay leaves
- Salt and black pepper (to taste)
- 2 pounds Potatoes (peeled and cubed)
- 1/2 cup Plain Greek yogurt or plant-based protein yogurt (2% or whole milk recommended)
- 1/4 cup Butter or vegan butter
- 1 scoop Unflavored or savory plant-based protein powder (about 25-30g)
- Salt and pepper (to taste)
Instructions
- Heat olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery, and cook until softened, about 5-7 minutes.
- Add the minced garlic and cook for another minute until fragrant.
- Stir in the rinsed lentils, quinoa, vegetable broth, diced tomatoes, optional tofu cubes, nutritional yeast, dried thyme, dried rosemary, and bay leaves. Season with salt and pepper to taste.
- Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for 40-50 minutes, or until the lentils and quinoa are tender. Check at 40 minutes as red lentils cook faster than brown.
- After the stew has been simmering for about 25 minutes, start preparing the mashed potatoes. Place the peeled and cubed potatoes in a large pot and cover with salted water. Bring to a boil and cook for 15-20 minutes, or until the potatoes are fork-tender.
- Drain the potatoes thoroughly and return them to the hot pot. Add the Greek yogurt, butter, protein powder, salt, and pepper while still steaming. Mash until smooth and creamy.
- Once the lentil stew is done, remove the bay leaves. Taste and adjust the seasoning if necessary. Let rest for 5 minutes to allow flavors to meld.
- To serve, place a scoop of protein-enhanced mashed potatoes in a bowl and ladle the hot lentil stew over the top.
Notes
- Check the lentils for doneness to ensure they are tender.
- Feel free to adjust the seasoning based on your preference.
- Prep Time: 15 minutes
- Cook Time: 50 minutes
- Category: Main Dish
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 425 kcal
- Sugar: 4 g
- Sodium: 500 mg
- Fat: 8 g
- Saturated Fat: 3 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 62 g
- Fiber: 18 g
- Protein: 32 g
- Cholesterol: 10 mg
Keywords: High Protein Lentil Stew, Lentil Recipe, Healthy Stew, Protein Packed Meal