This hearty Lentil Stew Creole is a comforting, plant-based meal that brings the bold flavors of the South to your dinner table. Featuring a rich base of diced tomatoes, garlic, and bell peppers, the stew is thickened with earthy lentils and brightened by fresh okra and carrots. The combination of sweet apple juice concentrate and savory tamari creates a complex, umami-rich broth without any meat. Its perfect for weeknight dinners, meal prep, or a cozy evening with family. Serve it hot over brown rice for a complete, satisfying, and nutritious vegan feast that feels like a warm hug in a bowl.
Lentil Stew Creole
Description
This hearty Lentil Stew Creole is a comforting, plant-based meal that brings the bold flavors of the South to your dinner table. Featuring a rich base of diced tomatoes, garlic, and bell peppers, the stew is thickened with earthy lentils and brightened by fresh okra and carrots. The combination of sweet apple juice concentrate and savory tamari creates a complex, umami-rich broth without any meat. Its perfect for weeknight dinners, meal prep, or a cozy evening with family. Serve it hot over brown rice for a complete, satisfying, and nutritious vegan feast that feels like a warm hug in a bowl.Ingredients
Directions
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In a large saucepan or Dutch oven, combine the carrots, celery, onion, green bell pepper, garlic, tamari, apple juice concentrate, red wine (if using), and the canned tomatoes with their reserved juice.
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Bring the mixture to a boil over medium-high heat, stirring occasionally to ensure the vegetables are submerged in the liquid.
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Once boiling, reduce the heat to low, cover the pot partially, and let the vegetables simmer for 10 minutes until they begin to soften.
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Add the sliced okra, cut green beans, and cooked lentils to the pot. Stir gently to incorporate.
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Continue to simmer uncovered for another 10-15 minutes, allowing the flavors to meld and the stew to thicken slightly.
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Taste the stew and add a few drops of Tabasco sauce if you desire a spicy kick. Adjust salt if necessary.
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Serve hot, ideally spooned over a bed of cooked brown rice.
Nutrition Facts
Servings 6
- Amount Per Serving
- Calories 131.0kcal
- % Daily Value *
- Total Fat 0.8g2%
- Saturated Fat 0.0g0%
- Cholesterol 0.0mg0%
- Sodium 66.5mg3%
- Total Carbohydrate 30.1g11%
- Dietary Fiber 11.3g46%
- Sugars 10.0g
- Protein 6.7g14%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
For best results, ensure your lentils are fully cooked before adding them to the stew, as they do not require further cooking time. Leftover stew keeps well in the refrigerator for up to 3 days or can be frozen for up to 3 months. The flavors often deepen and improve after a night in the fridge.
If you prefer a smoother texture, you can blend half of the vegetable mixture before simmering. For a richer broth, you can substitute vegetable broth for some of the tomato juice.
