Healthy Gourmet Kitchen

Vegan Winter Lentil Stew

Average: 5 (5 votes)
(5 votes)
Vegan Winter Lentil Stew

Vegan Winter Lentil Stew - Spicy treat that warms from the inside on cold days

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30 min.
ready in 55 min.
Ready in

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Nutritional values

IN FORM and the German Nutrition Society (DGE) have given this recipe the "Recommended by IN FORM" logo. This logo provides guidance to consumers for a balanced diet. Only healthy recipes that meet all the specified criteria are allowed to carry this logo. Further information on the project "Tested IN FORM recipes" can be found here.

Potatoes and lentils complement each other perfectly, because the combination results in a very good protein quality. In addition, the vitamin C of the potatoes supports the absorption of the vegetable iron from the lentils.

This stew is also perfect as a leftover meal: If you have leftover cooked potatoes from the day before, you can simply cut them into pieces and add them to the stew just before the end of the cooking time.

1 serving contains
(Percentage of daily recommendation)
Calorie348 kcal(17 %)
Protein16 g(16 %)
Fat6 g(5 %)
Carbohydrates50 g(33 %)
Sugar added0 g(0 %)
Roughage10 g(33 %)
Vitamin A1.1 mg(138 %)
Vitamin D0 μg(0 %)
Vitamin E1.9 mg(16 %)
Vitamin K103 μg(172 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin6.1 mg(51 %)
Vitamin B₆0.6 mg(43 %)
Folate101 μg(34 %)
Pantothenic acid1.4 mg(23 %)
Biotin8.2 μg(18 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C42 mg(44 %)
Potassium1,190 mg(30 %)
Calcium124 mg(12 %)
Magnesium114 mg(38 %)
Iron6 mg(40 %)
Iodine33 μg(17 %)
Zinc2.7 mg(34 %)
Saturated fatty acids0.9 g
Uric acid147 mg
Cholesterol0 mg
Complete sugar8 g


7 ozs mountain lentils
1 onion
3 garlic cloves
18 ozs waxy potatoes
10 ozs carrots
1 ½ ozs parsley (1 bunch)
2 Tbsps olive oil
Iodized salt (With fluoride)
½ tsp sweet ground paprika
Chili powder
26 ozs Vegetable broth
1 Tbsp apple cider vinegar
1 ½ ozs Arugula (1 bunch)
2 sprigs thyme
½ tsp Dijon mustard
How healthy are the main ingredients?
potatocarrotolive oilparsleyapple cider vinegarthyme

Preparation steps


Cook lentils in twice the amount of boiling water for 15-20 minutes over medium heat.


Meanwhile, peel and finely chop onion and garlic. Peel potatoes and carrots, cut potatoes into approx. 1-inch pieces, carrots into approx. 1/2 inch thick slices. Wash parsley, shake dry, and chop.


Heat oil in a saucepan. Sauté onion with garlic for 2 minutes over medium heat. Add potatoes and carrots and sauté, stirring, for 4 minutes. Stir in salt, paprika powder and 1 pinch of chili powder, deglaze with broth, add lentils, parsley and vinegar and simmer everything for 25-30 minutes at low heat until lentils are cooked.


Meanwhile, wash arugula and thyme, shake dry. Pluck off thyme leaves; remove coarse stems from arugula.


Season lentil stew with pepper and mustard and add arugula and thyme leaves.