Hearty Vegan Stew with Peanut Butter and Lentils
Creamy stew is made with tomato sauce, sweet potatoes, peanut butter, lentils, veggies and kale for a satisfying, tasty and hearty vegan meal.
Servings: 6
Calories: 323kcal
Equipment
Ingredients
- 1 sweet onion diced
- 1 tablespoon grated ginger about 1" piece fresh ginger
- 4 cloves garlic roughly chopped, about 2 teaspoons
- 2 teaspoon cumin
- 1 teaspoon cinnamon
- ½ teaspoon crushed red pepper
- ½ tsp coarse sea salt
- 1 lb. sweet potatoes scrubbed, not peeled, and diced small
- ½ lb. parsnips
- ¼ head cauliflower cut into florets, about 2 cups
- ½ cup green or brown lentils rinsed and drained
- 1 28-oz can crushed tomatoes
- 4 cups vegetable broth
- 2 cups kale chopped into small pieces
- 2 teaspoon maple syrup
- 1 teaspoon lemon juice
- ½ cup peanut butter
Instructions
- Prepare veggies: dice onion, scrub (not necessary to peel) sweet potatoes and cut into small dice, peel parsnips and dice, cut cauliflower into florets. Peel garlic cloves and roughly chop, grate ginger. Rinse and drain lentils. Stack kale leaves and slice thin, or chop into small pieces.
- Heat soup pot or dutch oven over medium heat. Saute onions in your choice of water, olive oil or veggie broth. Add 1 tablespoon at a time to keep onions from sticking to pan and cook, stirring for about 3 minutes. Add ginger, garlic, cumin, cinnamon, crushed pepper and salt. Stir constantly until fragrant, about 1 minute.
- Then add sweet potato, parsnip, cauliflower and lentils. Mix to thoroughly coat veggies with spices. Stir in crushed tomatoes and veggie broth. Bring to a boil and then reduce heat to low, simmer for 20 minutes.
- Stir in kale and let stew continue to simmer to additional 10 minutes. Then mix in peanut butter, lemon and maple syrup.
- If you like a much thicker stew, then puree about ¼ of it with an immersion blender or by ladling it into a blender and then stirring everything well to incorporate the chunky veggies into the puree.
Notes
I give approximations of how many cups/teaspoons ingredients will be when cut, just for frame of reference for you. But don't get hung up on the exact amounts, use the whole onion, the entire piece of ginger, all the sweet potato...this easy stew recipe is very forgiving and it will all work out.
Garnish suggestions: peanuts, chopped cilantro, additional crushed red pepper. Sliced jalapenos, if you like more heat.
Serving suggestions: Serve over rice or with vegan dinner rolls to sop up all the yummy sauce.
Nutrition
Calories: 323kcal | Carbohydrates: 44g | Protein: 12g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Trans Fat: 0.01g | Sodium: 354mg | Potassium: 820mg | Fiber: 12g | Sugar: 11g | Vitamin A: 11489IU | Vitamin C: 29mg | Calcium: 93mg | Iron: 3mg