Vegan Lentil Stew
Vegan Lentil Stew - Classic in vegan variation. Photo: Maren Tree Garden
Healthy, because
Even smarter
Nutritional values
Lentils are packed with plenty of dietary fiber, which nourishes intestinal bacteria, therefore leading to a healthier gut.
Carrots, leeks and celery can also be replaced by soup greens.
(Percentage of daily recommendation)
| Calorie | 361 cal. | (17 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15.5 g | (52 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.8 mg | (57 %) | ||
| Vitamin K | 123.8 μg | (206 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.1 mg | (68 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 170 μg | (57 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 10.8 μg | (24 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 1,283 mg | (32 %) | ||
| Calcium | 195 mg | (20 %) | ||
| Magnesium | 149 mg | (50 %) | ||
| Iron | 7.5 mg | (50 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 150 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 1 Red onion
- 2 Tbsps Canola oil
- 8 ½ ozs Lentils
- 4 ½ cups Vegetable broth
- 10 ½ ozs potatoes
- 7 ozs carrots (2 carrots)
- 1 tsp ginger (fresh)
- 3 sticks Celery
- 4 ozs Leeks (1/2 leek)
- 6 ½ ozs Smoked tofu
- salt (kosher)
- black pepper (freshly ground)
- ½ tsp dried Chervil (substitute dried parsley)
- 1 Tbsp apple cider vinegar
Kitchen utensils
Preparation steps
Peel and finely chop the onion. Heat 1 tablespoon of oil in a large pot and fry the onions in it. Wash and add the lentils. Cover with the vegetable stock and simmer for 10 minutes at medium heat.
Meanwhile peel potatoes, carrots and ginger. Cut potatoes and carrots into small cubes. Chop ginger finely. Add everything to the lentils and simmer for another 10 minutes.
Meanwhile, wash the celery and cut it into rings. Chop the celery green roughly and put aside. Clean leek, cut into fine rings and wash thoroughly. Add the celery and leek to the lentil stew and simmer again for 10-15 minutes.
Cut tofu into four slices, cut out 8 hearts with a heart cutter, alternatively you can also cut them with a knife. Cut the remaining tofu into cubes. Heat the remaining oil in another pan and fry the tofu hearts and cubes for about 5 minutes.
Season vegan lentil stew with salt, pepper, chervil, (or parsley), and apple vinegar. Stir in diced tofu. Arrange the stew on plates and serve garnished with celery green and tofu hearts.
