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Why You'll Love This batch cooked high protein lentil stew with kale and root vegetables
- High in Protein: This stew is packed with lentils, which are an excellent source of protein and fiber, making it perfect for vegetarians and vegans.
- Easy to Make: This recipe is incredibly simple to make, and it's perfect for meal prep or batch cooking.
- Customizable: You can customize this recipe to your taste by adding your favorite spices, herbs, or root vegetables.
- Nutritious: This stew is packed with nutrients from the lentils, kale, and root vegetables, making it a healthy and satisfying meal option.
- Make-Ahead Friendly: You can make this stew ahead of time and store it in the refrigerator or freezer for later use.
- Cost-Effective: This recipe is very budget-friendly, as lentils and root vegetables are relatively inexpensive ingredients.
- Delicious: The combination of flavors and textures in this stew is absolutely delicious, and it's sure to become a favorite in your household.
Ingredient Breakdown
The key ingredients in this recipe are lentils, kale, carrots, potatoes, onions, garlic, and vegetable broth. Lentils are the star of the show, providing a boost of protein and fiber. Kale adds a nutritious and delicious twist, while the carrots and potatoes add natural sweetness and creamy texture. Onions and garlic provide a depth of flavor, and the vegetable broth brings everything together. When selecting these ingredients, look for fresh and high-quality options. You can substitute the kale with other leafy greens like spinach or collard greens, and use different types of lentils like green or yellow lentils.
How to Make batch cooked high protein lentil stew with kale and root vegetables
Chop the onions and garlic into small pieces and sauté them in a large pot with a little bit of olive oil until they're translucent and fragrant.
Add the chopped carrots and potatoes to the pot and cook for about 10 minutes, or until they start to soften.
Add the lentils and vegetable broth to the pot, and bring the mixture to a boil.
Add the chopped kale to the pot and cook for about 5 minutes, or until it's wilted and tender.
Season the stew with salt, pepper, and your favorite herbs, and serve it hot, garnished with fresh herbs or a dollop of yogurt.
Tips for Perfect Results
Make sure to use fresh and high-quality ingredients to get the best flavor and texture out of your stew.
Lentils can become mushy and unappetizing if they're overcooked, so make sure to check on them regularly and adjust the cooking time as needed.
Onions, garlic, and other aromatics add a depth of flavor to the stew, so don't be afraid to get creative and add your favorite spices and herbs.
A large, heavy-bottomed pot is perfect for making stew, as it allows for even heat distribution and prevents the ingredients from burning or sticking to the bottom.
Common Mistakes to Avoid
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Not Sauteing the Onions and Garlic:
Fix: Make sure to sauté the onions and garlic until they're translucent and fragrant, as this step adds a depth of flavor to the stew.
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Overcooking the Lentils:
Fix: Check on the lentils regularly and adjust the cooking time as needed, as overcooking can make them mushy and unappetizing.
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Not Adding Enough Liquid:
Fix: Make sure to add enough liquid to the pot, as this will help to cook the lentils and vegetables evenly and prevent them from burning or sticking to the bottom.
Variations & Substitutions
Add some heat to your stew by adding diced jalapenos or red pepper flakes.
Replace the vegetable broth with a vegan broth and omit any animal products for a delicious and cruelty-free version of the stew.
Replace the vegetable broth with a gluten-free broth and omit any gluten-containing ingredients for a gluten-free version of the stew.
Reduce the amount of salt used in the recipe and replace the vegetable broth with a low-sodium broth for a healthier version of the stew.
Storage & Make-Ahead
You can store the stew at room temperature for up to 2 hours, but it's recommended to refrigerate or freeze it as soon as possible to prevent bacterial growth.
You can store the stew in the refrigerator for up to 5 days. Make sure to cool it down to room temperature before refrigerating, and reheat it to an internal temperature of 165°F (74°C) before serving.
You can freeze the stew for up to 3 months. Make sure to cool it down to room temperature before freezing, and reheat it to an internal temperature of 165°F (74°C) before serving. When reheating, you can add a little bit of water or broth to thin out the stew if it's too thick.
Frequently Asked Questions
Can I make this ahead of time?
Yes! You can prepare this recipe up to 2 days in advance. Store it covered in the refrigerator and bring to room temperature before serving. The flavors actually improve as they meld together overnight.
Can I use different types of lentils?
Yes, you can use different types of lentils, such as green or yellow lentils. However, keep in mind that the cooking time may vary depending on the type of lentil you use.
Can I add other ingredients to the stew?
Yes, you can add other ingredients to the stew, such as diced tomatoes, mushrooms, or bell peppers. Just make sure to adjust the cooking time and seasoning accordingly.
Is this recipe vegan?
Yes, this recipe is vegan! Just make sure to use a vegan broth and omit any animal products.
Can I freeze the stew?
Yes, you can freeze the stew for up to 3 months. Make sure to cool it down to room temperature before freezing, and reheat it to an internal temperature of 165°F (74°C) before serving.
Can I make this recipe in a slow cooker?
Yes, you can make this recipe in a slow cooker! Just brown the onions and garlic, add the remaining ingredients, and cook on low for 6-8 hours or high for 3-4 hours.
batch cooked high protein lentil stew with kale and root vegetables
Ingredients
- 1 cup dried green or brown lentils, rinsed and drained
- 2 cups water or vegetable broth
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 carrots, peeled and chopped
- 2 potatoes, peeled and chopped
- 1 large red bell pepper, chopped
- 2 cups chopped kale
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 1/2 teaspoon black pepper
Instructions
- Step 1: Saute the Onion and Garlic. In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and cook for an additional 1-2 minutes, until fragrant.
- Step 2: Add the Lentils and Water. Add the rinsed lentils and water or broth to the pot. Bring to a boil, then reduce the heat to low and simmer for 20-25 minutes, or until the lentils are tender.
- Step 3: Add the Chopped Vegetables. Add the chopped carrots, potatoes, and red bell pepper to the pot. Continue to simmer for an additional 15-20 minutes, or until the vegetables are tender.
- Step 4: Add the Kale and Seasonings. Stir in the chopped kale, dried thyme, salt, and black pepper. Continue to simmer for an additional 5-10 minutes, or until the kale is wilted.
- Step 5: Serve and Enjoy. Serve the lentil stew hot, garnished with chopped fresh herbs if desired.
- Step 6: Store Leftovers. Let the stew cool, then refrigerate or freeze for later use.
Recipe Notes
- Storage tip: Let the stew cool, then refrigerate for up to 5 days or freeze for up to 3 months.
- Make ahead: The stew can be prepared up to a day in advance, then refrigerated or frozen until ready to serve.
- Substitution: Swap the kale for spinach or collard greens if desired.
- Pro tip: For an extra boost of protein, add cooked chicken or tofu to the stew.
- Variation: Add diced tomatoes or roasted vegetables to the stew for added flavor and nutrition.
- Allergy warning: This recipe contains gluten-free ingredients, but may not be suitable for those with severe gluten intolerance.
