PP Vegan Stew with Brown Lentils, Peas & Corn

Nele Vegan Stew 2.jpg

Chef: Nele Liivlaid, Nutriplanet.org

Makes: 4 servings

Soak Time: 6 hrs

Prep Time: 20 minutes

Cook Time: 20 minutes

Total Time: (after soaking) 40 min








INGREDIENTS

Original mixture

  • 7 oz (200 g) dry brown lentils

  • 1 small onion (about 2.1 oz or 60 g)

  • 2 big garlic cloves (abiyt ,4 oz or 10 g)

  • 2 t turmeric

  • 1 t toasted and crushed cumin seeds

  • 1 t toasted and crushed mustard seeds

  • ½ c additive-free corn (frozen or canned)

  • 1 c green peas (frozen or fresh)

Later Additions

  • 1 c coarsely grated carrot

  • 4 T of plant milk

  • ½ t Himalayan salt

  • Black pepper to taste

  • Garnish with a sprinkle of nutritional yeast, fresh herbs (onion greens, parsley or coriander)

DIRECTIONS

  1. Start by soaking lentils for 6-8 hrs. Rinse, drain, set aside.

  2. Next, prepare the spices – toast cumin seeds (from 30 seconds to 1 min until your nose just gets a whiff of smoke and fragrance) and mustard seeds (2-5 min until fragrant and lightly browned, removing from heat when the seeds start to pop) on a dry pan, let cool and crush using a mortar and pestle. Or make a bigger batch and grind in a spice grinder.

  3. Then, crush garlic cloves, finely dice onion and grate carrots.

  4. Heat up a few T of water (or use vegetable broth) in a skillet or large pot.

  5. After that, add onions and sauté them covered for 2-3 min stirring every now and then. Add water whenever necessary.

  6. Next, add turmeric, soaked lentils, frozen peas and corn (if you use frozen). Give everything a good stir. If you didn’t toast the spices, throw them (crushed) in along with the turmeric.

  7. Add enough water to cover the ingredients.

  8. Mix well and cover with lid.

  9. Bring to boil, then reduce heat and simmer covered for 10-15 min or until the lentils are tender.

  10. At this point, mix in crushed garlic, canned corn and toasted/crushed cumin and mustard seeds.

  11. Finally, add plant milk. Mix until it’s well incorporated.

  12. Let cool a bit before you add the Himalayan salt and black pepper to taste.

  13. Garnish with nutritional yeast, fresh herbs (onion greens, parsley or coriander)

TIPS

  1. Any lentils would work well – un-hulled red lentils, black lentils, or any variety of green lentils.

  2. Use 2 t of Indian Spice Mix (check out my site for the recipe) instead of cumin and mustard seeds.

  3. Another option is to replace turmeric, mustard and cumin seeds with 4 t of your favourite curry powder.

  4. Soy sauce or tamari sauce would be a great substitute to Himalayan salt.

  5. If you are allergic to corn, use a sweet potato instead. Add half ½ c of small cubes.

  6. To keep gluten free, serve stew with: Lettuce and/or arugula, steamed leafy greens (collard and/or turnip greens, kale, chard, pak choi or spinach)

  7. Steamed veggies (Brussel sprouts, broccoli, cauliflower, Chinese cabbage or asparagus)

  8. Oven baked veggies (bell peppers, cauliflower, beet root, carrots, turnip, parsnip or mushrooms)>

  9. Raw veggies (sauerkraut, white or red cabbage, turnip, carrots, radishes or bell pepper)

  10. Place the stew on top or aside of the veggies and it will also serve as a dressing.

  11. For extra sauce, try my Tahini-Chickpea Dressing, Spicy Tomato Sauce, Homemade Pasta Sauce or Oil-Free Veggie Sauce.

Nele's logo.jpg

Nele Liivlaid embodies a Whole Food Pland Based Lifestyle. She uses her site, Nutriplanet.org to provide information about proper nutrition, exercise and healthy minds directly into your hands through articles, blog posts, tutorial videos, recipes and shopping/eating out guidance. I compile my health and nutrition research, knowledge and certificate in Plant Based Nutrition into ready-to-use tips for you to plug into everyday living. Follow me on Instagram , Facebook and Pinterest.

Print Friendly and PDF