LENTIL AND SQUASH STEW (WITH SOY CURLS)

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Warm up with a nourishing, protein-rich Hearty Lentil and Squash Stew with Soy Curls. This WFPB recipe is oil-free, filled with wholesome ingredients, and perfect for any comfort food occasion.

Perfect Fall recipe!

This hearty lentil and Squash Stew with Soy Curls is the ultimate comfort food for any season, particularly when you need something warm and filling.

With the combination of lentils, squash, and soy curls, this stew delivers a powerhouse of protein, fiber, and essential nutrients in every bowl. Imagine a steaming bowl of rich, flavorful stew filled with tender lentils, sweet butternut squash, and chewy soy curls.

It’s seasoned with aromatic herbs and spices, making it perfect for cozy nights or family dinners. With its oil-free and whole food plant-based ingredients, this stew is a health-conscious choice that doesn’t compromise on taste.

The recipe is simple and straightforward, perfect for beginners and experienced home cooks alike. Whether you’re looking for a meal to serve on a chilly evening or a nutritious dish to impress your loved ones, this stew has you covered.

The addition of soy curls in place of traditional chicken keeps it vegan while maintaining that familiar, comforting texture. Plus, with its nutrient-dense ingredients, it’s both delicious and nourishing.

This recipe has quickly become one of my family’s favorite meals for crazy weeknights or when we’re really craving something hearty and wholesome. Plus, my husband and kids are totally into the texture of soy curls!

WHAT ALLERGENS IS FREE FROM?

• Dairy-Free

• Egg-Free

• Gluten-Free (Ensure gluten-free tamari is used)

• Nut-Free

• Oil-Free

This stew suits those following a vegan, oil-free, refined-sugar-free, and whole-food plant-based diet.

A BRIEF HISTORY OF HEARTY STEWS

Stews are one of the most ancient forms of cooking, with a history that spans cultures and centuries.

From African tagines to European potages, stews have been loved for their ability to bring out the best flavors in a simple one-pot meal.

Mediterranean and North African influences inspire this hearty lentil and Squash Stew. It features aromatic spices like smoked paprika, cumin, and thyme. These flavors create a warming and deeply satisfying dish, rich in tradition and healthful qualities.

With the modern addition of soy curls, this recipe delivers the same nourishing comfort but in a plant-based, cruelty-free way.

WHY THIS RECIPE WORKS AND IT’S GOOD FOR YOU

This stew is not only hearty and filling, but it’s also packed with wholesome, nutrient-rich ingredients. Lentils provide plant-based protein and fiber, while butternut squash adds a delightful sweetness and a boost of vitamins A and C. The soy curls give the stew a wonderful texture, similar to chicken, without any animal products.

Thyme, smoked paprika, cumin, and turmeric season the dish with warmth and depth, and lemon juice adds a perfect balance of brightness.

The dish is oil-free and filled with whole foods, making it a healthy addition to your diet that supports overall well-being.

HOW TO PREPARE THIS VEGAN STEW

(Please read the printable recipe card below for detailed ingredients, measurements, steps, and notes).

This Hearty Lentil and Squash Stew with Soy Curls is easy to prepare.

You’ll need basic kitchen tools, and the simple steps make it perfect for both beginners and experienced cooks. Plus, the ingredients are easy to find.

Let’s explore kitchen tools, the required ingredients, and the steps with helpful pictures if needed.

USEFUL KITCHEN EQUIPMENT

Here’s what you’ll need to make this stew:

• Large pot: For cooking the stew.

• Medium bowl: To soak the soy curls.

• Wooden spoon: For stirring the ingredients.

• Chef’s knife: For chopping the vegetables.

• Cutting board: For vegetable preparation.

Now, let’s review the list of ingredients and potential substitutions in some cases.

INGREDIENTS NOTES

Here is a list of everything you will need to prepare this hearty stew:

For the stew

• Soy curls provide a great texture, similar to chicken, but 100% plant-based. Substitute: For a different texture and flavor, you can use chickpeas, tofu, or tempeh.

• Vegan Chicken Bouillon Powder: Adds a deep, savory flavor to the stew. Substitute: Use vegetable bouillon paste or miso paste for a similar umami flavor.

• Carrots: Adds a subtle sweetness and extra nutrients.

• Onion: Provides aromatic flavor to the stew. Substitute: Leeks or shallots can be used instead.

• Garlic: Adds depth of flavor. Substitute: Use garlic powder if fresh garlic is not available.

• Butternut squash: Adds sweetness and nutrition. Substitute: Sweet potatoes or pumpkin can be used if butternut squash is unavailable.

• Lentils are packed with protein and fiber. To substitute, use canned lentils for a quicker preparation or swap with black beans or chickpeas.

• Diced tomatoes: Adds a slightly tangy flavor. Substitute: Crushed tomatoes or fresh diced tomatoes can be used.

• Vegetable broth: The base for the stew, bringing all the flavors together. Substitute: Water with additional bouillon powder or a homemade vegetable stock can work well.

• Salt and Baking Powder (Optional): Adds flavor and a slight lift to the crust.

• Herbs and spices: Thyme, smoked paprika, rosemary, turmeric, cumin, salt, and black pepper add a rich depth of flavor.

For serving

• Fresh cilantro (optional)

• Lemon juice (optional)

DIRECTIONS WITH PICTURES

To make this stew, follow these simple steps:

Prepare the Soy Curls: Soak soy curls in warm water for 10 minutes. Drain and squeeze out excess water. Toss with 1 tablespoon bouillon powder, balsamic vinegar, and tamari. Set aside.

Prepare the Vegetables: Peel and chop butternut squash, carrots, onion, and garlic.

Sauté the Vegetables: Sauté onion over medium heat for 5-7 minutes until softened. Add garlic and sauté 30 seconds.

Combine Ingredients: Add squash, carrots, lentils, broth, diced tomatoes, bay leaves, thyme, smoked paprika, rosemary, turmeric, cumin, and remaining bouillon. Stir and season with salt and pepper.

Cook the Stew: Bring to a boil, then reduce heat and simmer for 25-30 minutes until lentils are tender.

Add Soy Curls: Add the prepared soy curls to the stew and simmer for another 10 minutes until heated through and well combined.

Season and Serve: Adjust seasoning, add lemon juice, and serve with cilantro.

WHAT WILL YOU LOVE ABOUT THIS RECIPE?

• Whole Food Ingredients: Made with nourishing, plant-based ingredients you can feel good about.

• Protein-Rich: Packed with plant-based protein from both the lentils and soy curls.

• Flavorful and Comforting: A blend of Mediterranean-inspired spices makes every bite warming and full of flavor.

• Allergen-Friendly: Completely vegan, dairy-free, egg-free, and nut-free, with a gluten-free option available.

• Great for Meal Prep: The stew tastes even better the next day, making it a perfect option for leftovers and meal prep. With the leftovers, sometimes I make veggie burgers, adding some oat flour and rice.

Let’s prepare this delicious recipe!

OTHER COZY STEWS TO TRY!

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WATCH THE STEP-BY-STEP VIDEO!

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PRINTABLE RECIPE CARD

WAYS TO ENJOY THIS RECIPE

Here are some delicious ways to enjoy this recipe:

• Classic Side: Pair this stew with a warm slice of whole-grain bread for a comforting meal.

• Main Dish: To make it even more filling, serve it over a bed of fluffy quinoa or rice—my favorite way!

• Leftovers: The stew tastes even better the next day, making it ideal for meal prep. With the leftovers, sometimes I make veggie burgers, adding some oat flour and rice.

• Taco Filling: Use the stew as a filling for soft tacos or wraps for a new twist.

There you have it—a hearty, nutritious stew that will warm you up and keep you feeling full and satisfied. Whether you’re new to plant-based eating or a seasoned pro, this stew will surely become a favorite. Enjoy every bite!