Love this recipe? Save it to Pinterest before you forget!
Why You'll Love This high protein lentil and kale stew for nourishing family dinners
- High Protein Content: This stew is packed with lentils, which are an excellent source of protein, making it perfect for vegetarians and vegans.
- Nourishing Ingredients: The combination of kale, carrots, and celery provides a wealth of vitamins, minerals, and antioxidants.
- Easy to Make: This recipe is simple to prepare and requires minimal effort, making it perfect for busy weeknights.
- Customizable: Feel free to add your favorite spices, herbs, or vegetables to make the stew your own.
- Comforting and Warm: The stew's rich, comforting flavors are sure to become a staple in your household.
- Make-Ahead Friendly: Prepare the stew in advance and refrigerate or freeze it for later use.
- Cost-Effective: This recipe is budget-friendly and uses affordable ingredients.
- Perfect for Meal Prep: The stew is ideal for meal prep, as it can be portioned out and reheated throughout the week.
Ingredient Breakdown
The key ingredients in this recipe are lentils, kale, carrots, celery, and diced tomatoes. The lentils provide the bulk of the protein, while the kale adds a burst of nutrients. The carrots and celery add natural sweetness and depth to the stew, while the diced tomatoes provide a rich, tangy flavor. When selecting these ingredients, choose fresh, organic options whenever possible. For the lentils, look for green or brown lentils, as they hold their shape well during cooking. For the kale, opt for curly or lacinato kale, as they have a milder flavor and tender texture.
How to Make high protein lentil and kale stew for nourishing family dinners
Heat 2 tablespoons of olive oil in a large pot over medium heat. Add the diced onion, carrots, and celery, and cook until the vegetables are tender, about 8-10 minutes.
Add the rinsed lentils, diced tomatoes, vegetable broth, and dried thyme to the pot. Season with salt and pepper to taste, then bring the mixture to a boil.
Reduce the heat to low and simmer the stew, covered, for 30-40 minutes, or until the lentils are tender.
Stir in the chopped kale and cook, covered, for an additional 5-7 minutes, or until the kale is tender.
Season the stew with salt, pepper, and a squeeze of lemon juice, then serve hot, garnished with chopped fresh herbs, if desired.
Let the stew cool, then refrigerate or freeze it for later use. Reheat the stew over low heat, adding a splash of water if needed, until warmed through.
Tips for Perfect Results
Choose fresh, organic ingredients whenever possible to ensure the best flavor and nutrition.
Cook the lentils until they're tender, but still hold their shape. Overcooking can make them mushy and unappetizing.
Add the chopped kale and other aromatics towards the end of cooking time to preserve their flavor and texture.
Feel free to add your favorite spices, herbs, or seasonings to make the stew your own. Some options include cumin, paprika, or dried oregano.
Add some crusty bread or cooked rice to the pot to make the stew a complete, one-pot meal.
Portion out the stew into individual containers and freeze for up to 3 months. Reheat and serve as needed.
Add some diced jalapenos or red pepper flakes to give the stew a spicy kick.
Add more broth or water to make the stew a soup, then serve with some crusty bread or crackers.
Common Mistakes to Avoid
-
Overcooking the Lentils:
Fix: Cook the lentils until they're tender, but still hold their shape. Check the lentils frequently during the last 10 minutes of cooking to avoid overcooking.
-
Not Using Enough Liquid:
Fix: Use enough broth or water to cover the lentils and vegetables. Add more liquid as needed to prevent the stew from becoming too thick.
-
Not Seasoning Enough:
Fix: Season the stew with salt, pepper, and other spices throughout the cooking process. Taste and adjust the seasoning as needed.
-
Not Adding Aromatics at the Right Time:
Fix: Add the aromatics, such as onions, carrots, and celery, at the beginning of the cooking process. Add the kale and other leafy greens towards the end of cooking to preserve their flavor and texture.
Variations & Substitutions
Add some diced jalapenos or red pepper flakes to give the stew a spicy kick.
Replace the vegetable broth with a vegan broth and omit any animal-derived ingredients.
Replace the vegetable broth with a gluten-free broth and omit any gluten-containing ingredients.
Use low-sodium broth and omit any high-sodium ingredients to reduce the overall sodium content of the stew.
Add some cooked sausage, bacon, or chicken to the stew for added protein and flavor.
Experiment with different types of lentils, such as red or yellow lentils, for varying textures and flavors.
Storage & Make-Ahead
Let the stew cool, then store it at room temperature for up to 2 hours. Reheat the stew over low heat, adding a splash of water if needed, until warmed through.
Let the stew cool, then refrigerate it for up to 5 days. Reheat the stew over low heat, adding a splash of water if needed, until warmed through.
Let the stew cool, then portion it out into individual containers and freeze for up to 3 months. Reheat the stew over low heat, adding a splash of water if needed, until warmed through.
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 freeze the stew?
Yes, you can freeze the stew for up to 3 months. Portion it out into individual containers and freeze. Reheat the stew over low heat, adding a splash of water if needed, until warmed through.
What type of lentils should I use?
You can use green or brown lentils for this recipe. They hold their shape well during cooking and provide a nice texture to the stew.
Can I add other vegetables to the stew?
Yes, you can add other vegetables to the stew, such as diced bell peppers, zucchini, or mushrooms. Just be sure to adjust the cooking time accordingly.
Is this stew vegan?
Yes, this stew is vegan, as long as you use a vegan broth and omit any animal-derived ingredients.
Can I make this stew in a slow cooker?
Yes, you can make this stew in a slow cooker. Simply brown the aromatics and cook the lentils, then transfer everything to the slow cooker and cook on low for 6-8 hours.
How do I reheat the stew?
To reheat the stew, simply place it in a pot over low heat and add a splash of water if needed. Stir occasionally until the stew is warmed through.
Can I serve this stew as a main course?
Yes, you can serve this stew as a main course, especially if you add some crusty bread or cooked rice to the pot. It's a hearty and satisfying meal that's perfect for a weeknight dinner.
high protein lentil and kale stew for nourishing family dinners
Ingredients
- 1 cup dried green or brown lentils, rinsed and drained
- 2 cups vegetable broth
- 1 tablespoon olive oil
- 1 small onion, chopped
- 2 cloves garlic, minced
- 2 carrots, peeled and chopped
- 2 celery stalks, chopped
- 1 can (14.5 oz) diced tomatoes
- 2 cups chopped kale leaves
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 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 carrots and celery. Add the chopped carrots and celery to the pot and cook for 5 minutes, until they begin to soften.
- Step 3: Add the lentils, broth, and diced tomatoes. Add the rinsed lentils, vegetable broth, and diced tomatoes to the pot. Stir to combine, then bring the mixture to a boil.
- Step 4: Reduce heat and simmer. Reduce the heat to low and simmer, covered, for 20-25 minutes, or until the lentils are tender.
- Step 5: Add the kale and thyme. Stir in the chopped kale leaves and dried thyme. Cook, uncovered, for an additional 5-10 minutes, until the kale has wilted.
- Step 6: Season with salt and pepper. Season the stew with salt and pepper to taste, then serve hot.
Recipe Notes
- Storage tip: Let the stew cool, then refrigerate or freeze for later use.
- Make ahead: Prepare the stew up to a day in advance, then reheat before serving.
- Substitution: Swap the kale for spinach or collard greens, if desired.
- Pro tip: Use a slow cooker to cook the stew on low for 6-8 hours, if preferred.
