When the weather gets colder, you need cozy and hearty meals like this Argentine Vegan Lentil Stew in your life! Healthy and packed with flavor and protein, it’s a perfect option for dinner or lunch for those gray and rainy days.
Even though this recipe warms my heart and soul, bringing memories from Argentina and my family, it also makes me melancholic. Especially at this time of the year, close to the holiday season. I miss those large tables with the family, enjoying these traditional meals together.
The good thing is that I can keep those traditions alive by sharing this recipe with my family and you.
The magic of food and recipes allows us to travel long distances and time without leaving home.
HOW TO PREPARE THIS ARGENTINE VEGAN LENTIL STEW
The traditional recipe includes some ingredients that are not vegan, so I adapted it to veganizing the meal. Still, the flavor is amazing, as I remember eating this stew in Argentina.
Beyond being so tasty and vegan, this recipe is also Gluten-Free, Oil-free, and Nut-free. It’s great for sharing with family or friends.
The ingredients are pantry staples, and the steps are super simple.
For this stew, you’ll need:
- Lentils: the star of the recipe. I’m using dried brown lentils, a common variety you’ll find in any store.
- Diced tomatoes for the sauce, and to keep the liquid level for cooking the ingredients, vegetable broth, and water.
- Veggies for flavor and texture: onions, red bell pepper, carrots, sweet potato, and potato. These work great with this recipe but feel free to use what you have in your kitchen.
- Mushrooms, mini Bella, or creminis.
- Herbs, spices, and condiments: most of them are typical in Argentinian stews. Parsley, paprika, and bay leaves are the most important for reaching the right flavor.
To prepare this stew, you’ll first need to sauté onion, red bell pepper, and parley. We are sauteing with vegetable broth instead of oil.
Later, sauté the carrots for a couple of minutes, and then add the rest of the ingredients.
Cook the stew for about 45 to 1 hour, or until all the veggies and lentils are soft.
Read the recipe card below for detailed ingredients, measurements, steps, and notes.
What you’ll love about this recipe? Well, it’s:
- Cozy and hearty.
- Flavorful.
- Simple.
- Comforting.
- Satisfying.
- Packed with fiber and protein.
- Healthy and delicious!
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RECIPE AND INSTRUCTIONS
ARGENTINE VEGAN LENTIL STEW
Equipment
- Soup Pot
Ingredients
- 1 cup dried brown lentils 8 oz or 227 g, rinsed.
- 2 cans diced tomatoes 14.5 oz or 411 g each can.
- 1 ½ cup vegetable broth 1/2 cup of vegetable broth for sautéing + 1 cup for cooking.
- 2-3 cups hot water to add during cooking.
- ½ red onion medium size, finely chopped.
- 1 red bell pepper chopped.
- 1 carrot diced.
- 1 sweet potato medium, diced.
- 1 potato medium, diced.
- 1 cup mushrooms I used mini bella, diced.
- ¼ cup fresh parsley chopped.
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tbsp paprika
- 2 tbsp tomato paste
- 3 bay leaves
- salt and pepper to taste
Instructions
- In a large soup pot over medium/low heat, add ½ cup of vegetable broth, onion, red bell pepper, and parsley. Sauté the onion until translucent.
- While the onion is sautéing, dice the carrot, sweet potato, potato, and mushrooms. Add the carrot first and continue sautéing for about 5-7 min (add a little bit of water if needed). Then add the sweet potato, potato, and mushrooms.
- Pour diced tomatoes, tomato paste, the rest of the vegetable broth, and the lentils into the pot. Add the garlic powder, onion powder, paprika, bay leaves, black pepper, and salt if using. Add some hot water, enough to cover all the ingredients. Stir to combine, place the lid, and bring to a simmer over medium/high heat.
- Low the heat to medium/low and continue cooking the ingredients between 45 min to 1 hour, stirring occasionally and adding hot water to keep the stew with liquid all the time.
- When the lentils, sweet potato, potato, and carrot are cooked and soft, the stew is done.
- Serve it with some parsley, and enjoy!
Notes
- Store leftovers in the fridge in an airtight container for up to 4 days. It’s a great option for meal prepping.
- Leftovers are ideal for making some lentil patties.
- You can freeze it for up to 3 or 4 months.
WAYS TO ENJOY THIS ARGENTINE VEGAN LENTIL STEW
Serve it warm with your favorite garnish. I love it with fresh parsley.
And if you’re hungry for more comforting meals like this one, try these recipes:
BLACK BEAN SOUP: EASY AND QUICK
DID YOU MAKE THIS ARGENTINE VEGAN LENTIL STEW?
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