Lentil Stew with Mashed Potatoes

Name: Lentil Stew with Mashed Potatoes
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Cuisine: Asian
Ingredients: 1 cup (190 g) dry lentils (*see notes); 1 large onion (chopped); 2 cloves of garlic (minced); 1 tbsp oil (for frying); 3-4 cups (750-1000 ml) vegetable broth; 2 cups (135 g) mushrooms sliced (*see notes); 2 tbsp soy sauce or tamari; 1 tbsp balsamic vinegar; 1 tsp each of dried parsley, thyme and oregano (use more, if fresh); 1 splash of coconut milk canned (for extra creaminess); 1/2 tbsp cornstarch (to thicken); Sea salt, black pepper, and chili flakes to taste; Mashed potatoes; 4 medium-sized (600 g) potatoes; 1/4 cup (60 ml) coconut milk canned (*see notes); Black pepper, sea salt to taste

7 steps

Prep:10minCook:25min

Vegetarian and Delicious.

Updated at: Wed, 16 Aug 2023 15:26:40 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories374.7 kcal (19%)

Total Fat6.4 g (9%)

Carbs64.6 g (25%)

Sugars6.3 g (7%)

Protein18 g (36%)

Sodium1394 mg (70%)

Fiber9.7 g (35%)

% Daily Values based on a 2,000 calorie diet

Instructions

Step 1

Rinse lentils under running water. I prefer to soak the lentils for at least 15 minutes in lukewarm water but this step is optional (discard the water afterwards).

Step 2

Meanwhile, chop the onion, garlic, mushrooms (*see notes). Heat oil in a skillet/frying pan, stir in the diced onion, the minced garlic and fry for 3 minutes over medium heat.

Step 3

Add mushrooms, dried parsley, thyme, oregano, balsamic vinegar, soy sauce (or tamari/coconut aminos to taste) and fry for a further 3-5 minutes.

Step 4

Now add the lentils and 3 cups of vegetable broth and cook on low-medium heat (add more broth if needed) until the lentils are tender (about 20-25 minutes).

Step 5

In the meantime, make your mashed potatoes.

Step 6

Once the lentils are tender, mix a generous splash of coconut milk and cornstarch in a small bowl and add this mixture to the lentil stew. Cook for a further 1 minute or until the desired thickness is reached. Season again with soy sauce (if needed), black pepper, and chili flakes.

Step 7

NOTES: I typically use brown lentils which cook in about 20-25 minutes (I recommend soaking them beforehand though). If you don't like mushrooms, you can make this lentil stew with chopped carrots or pumpkin instead.