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Why You'll Love This one pot high protein lentil and winter vegetable stew
- High in Protein: This stew is packed with high protein ingredients like lentils, chickpeas, and lean ground beef, making it an excellent option for those looking to increase their protein intake.
- Easy to Make: This recipe is incredibly easy to make, requiring just one pot and a few simple ingredients. It's perfect for a weeknight dinner or a special occasion.
- Customizable: You can customize this recipe to suit your tastes by adding or substituting different vegetables, spices, and protein sources.
- Nutritious: This stew is packed with nutritious ingredients like lentils, vegetables, and lean ground beef, making it an excellent option for those looking for a healthy meal.
- Cost-Effective: This recipe is very cost-effective, as it uses affordable ingredients and makes a large batch of stew that can be reheated for several meals.
- Freezer-Friendly: This stew can be frozen for up to 3 months, making it an excellent option for meal prep or future meals.
- Delicious: This stew is incredibly delicious, with a rich, flavorful broth and tender, flavorful ingredients.
- Perfect for a Crowd: This recipe makes a large batch of stew, making it perfect for a crowd or a special occasion.
Ingredient Breakdown
The key ingredients in this recipe are lentils, chickpeas, lean ground beef, carrots, potatoes, kale, and diced tomatoes. The lentils and chickpeas provide a boost of protein and fiber, while the lean ground beef adds flavor and texture. The carrots, potatoes, and kale add natural sweetness and texture, while the diced tomatoes add a burst of juicy flavor. It's essential to choose high-quality ingredients, such as fresh vegetables and lean ground beef, to ensure the best flavor and texture.
How to Make one pot high protein lentil and winter vegetable stew
Heat 1 tablespoon of olive oil in a large pot over medium-high heat. Add the lean ground beef and cook, breaking it up with a spoon, until it is no longer pink, about 5-7 minutes.
Add the diced onion and minced garlic to the pot and cook, stirring occasionally, until they are softened and lightly browned, about 5 minutes.
Add the lentils, chickpeas, diced carrots, diced potatoes, and chopped kale to the pot. Stir to combine.
Add the vegetable broth, diced tomatoes, and tomato paste to the pot. Stir to combine.
Bring the stew to a boil, then reduce the heat to low and simmer, covered, until the lentils are tender, about 30-40 minutes.
Season the stew with salt and pepper to taste, then serve hot, garnished with chopped fresh herbs, if desired.
Tips for Perfect Results
Choose fresh, high-quality ingredients to ensure the best flavor and texture.
Cook the lentils until they are tender, but still retain some texture. Overcooking can make them mushy and unappetizing.
Add aromatics like onions, garlic, and carrots to the pot for added depth of flavor.
Choose a high-quality broth that is low in sodium and has a rich, flavorful taste.
Add different spices and herbs to the pot to give the stew a unique flavor and aroma.
Let the stew rest for at least 10-15 minutes before serving to allow the flavors to meld together.
Freeze the stew for up to 3 months and reheat when needed for a quick and easy meal.
Add some heat to the stew by adding red pepper flakes or diced jalapenos for an extra kick.
Common Mistakes to Avoid
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Not Browning the Ground Beef:
Fix: Make sure to brown the ground beef properly to add flavor and texture to the stew.
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Overcooking the Lentils:
Fix: Cook the lentils until they are tender, but still retain some texture. Overcooking can make them mushy and unappetizing.
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Not Adding Enough Aromatics:
Fix: Add aromatics like onions, garlic, and carrots to the pot for added depth of flavor.
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Not Using the Right Broth:
Fix: Choose a high-quality broth that is low in sodium and has a rich, flavorful taste.
Variations & Substitutions
Replace the ground beef with additional vegetables, such as mushrooms or bell peppers, for a vegetarian version of the stew.
Replace the ground beef with tofu or tempeh, and use a vegan broth for a vegan version of the stew.
Replace the wheat-based broth with a gluten-free broth for a gluten-free version of the stew.
Add diced jalapenos or red pepper flakes to the stew for an extra kick of heat.
Omit the diced jalapenos or red pepper flakes for a milder version of the stew.
Cook the stew in a slow cooker for 6-8 hours for a hands-off, effortless meal.
Storage & Make-Ahead
Store the stew at room temperature for up to 2 hours. After 2 hours, refrigerate or freeze the stew to prevent bacterial growth.
Store the stew in the refrigerator for up to 5 days. Reheat the stew to an internal temperature of 165°F (74°C) before serving.
Store the stew in the freezer for up to 3 months. Reheat the stew to an internal temperature of 165°F (74°C) before serving. When reheating, add a little water or broth to the stew to prevent drying out.
Frequently Asked Questions
Can I make this ahead of time?
Yes! You can prepare this recipe up to 2 days in advance. Store it covered in the refrigerator and bring to room temperature before serving. The flavors actually improve as they meld together overnight.
Can I freeze this recipe?
Yes! You can freeze this recipe for up to 3 months. When reheating, add a little water or broth to the stew to prevent drying out.
Is this recipe gluten-free?
No, this recipe is not gluten-free as it contains wheat-based broth. However, you can easily make it gluten-free by replacing the wheat-based broth with a gluten-free broth.
Can I use different types of protein?
Yes! You can use different types of protein such as chicken, beef, pork, or tofu. Just adjust the cooking time and method according to the protein you use.
Can I add other vegetables to the stew?
Yes! You can add other vegetables such as carrots, potatoes, and zucchini to the stew. Just adjust the cooking time according to the vegetables you add.
How do I reheat the stew?
You can reheat the stew in the microwave or on the stovetop. When reheating, add a little water or broth to the stew to prevent drying out.
Can I make this recipe in a slow cooker?
Yes! You can make this recipe in a slow cooker. Just brown the ground beef and cook the vegetables in a skillet, then transfer everything to the slow cooker and cook on low for 6-8 hours.
How do I store the stew?
You can store the stew in the refrigerator for up to 5 days or freeze it for up to 3 months. When storing, make sure to cool the stew to room temperature before refrigerating or freezing.
one pot high protein lentil and winter vegetable stew
Ingredients
- 1 cup brown or green lentils, rinsed and drained
- 2 cups diced butternut squash
- 1 large onion, chopped
- 3 cloves garlic, minced
- 2 medium carrots, peeled and chopped
- 2 stalks celery, chopped
- 1 can (14 oz) diced tomatoes
- 4 cups vegetable broth
- 1 tsp dried thyme
- 1 tsp dried rosemary
- 1/2 tsp salt
- 1/4 tsp black pepper
Instructions
- Step 1: Saute the onion and garlic. Heat 2 tablespoons of olive oil in a large pot over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and cook for an additional 1-2 minutes, until fragrant.
- Step 2: Add the carrots and celery. Add the chopped carrots and celery to the pot and cook for 5 minutes, until they begin to soften.
- Step 3: Add the lentils, broth, and spices. Add the rinsed lentils, vegetable broth, diced tomatoes, thyme, rosemary, salt, and pepper to the pot. Stir to combine.
- Step 4: Bring to a boil and simmer. Bring the mixture to a boil, then reduce the heat to low and simmer, covered, for 20-25 minutes, or until the lentils are tender.
- Step 5: Add the butternut squash. Add the diced butternut squash to the pot and continue to simmer, covered, for an additional 10-15 minutes, or until the squash is tender.
- Step 6: Season and serve. Season the stew with additional salt and pepper to taste, then serve hot, garnished with fresh herbs if desired.
Recipe Notes
- Storage tip: Cool the stew to room temperature, then refrigerate or freeze for later use.
- Make ahead: The stew can be made up to a day in advance and refrigerated overnight, then reheated before serving.
- Substitution: Swap the butternut squash for other winter vegetables, such as kale or spinach, if desired.
- Pro tip: For an extra boost of protein, add cooked chicken or tofu to the stew.
