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Why You'll Love This batch cook high protein lentil and winter vegetable stew with garlic
- High in Protein: This stew is packed with lentils, which are an excellent source of protein, making it perfect for vegetarians and vegans.
- Batch Cooking: This recipe makes a large batch of stew, perfect for meal prep or feeding a crowd.
- Winter Vegetables: The stew features a variety of winter vegetables, including carrots, potatoes, and parsnips, which add natural sweetness and texture.
- Garlic Flavor: The stew is infused with the rich, savory flavor of garlic, which ties everything together.
- Easy to Make: The recipe is simple to follow and requires minimal ingredients, making it a great option for a weeknight dinner.
- Customizable: The stew can be customized to suit your tastes, with options to add or substitute different vegetables and spices.
- Nourishing: The stew is a nutrient-dense meal that will leave you feeling full and satisfied, with a boost of protein, fiber, and vitamins.
- Freezer-Friendly: The stew can be frozen for up to 3 months, making it a great option for meal prep or future meals.
Ingredient Breakdown
The key ingredients in this recipe are lentils, winter vegetables (such as carrots, potatoes, and parsnips), garlic, and vegetable broth. The lentils provide a boost of protein and fiber, while the winter vegetables add natural sweetness and texture. The garlic infuses the stew with its rich, savory flavor, and the vegetable broth helps to tie everything together. When selecting ingredients, look for high-quality lentils that are free of debris and stones, and choose a variety of winter vegetables that are fresh and firm. You can also customize the recipe by adding or substituting different vegetables and spices to suit your tastes.
How to Make batch cook high protein lentil and winter vegetable stew with garlic
Heat 2 tablespoons of olive oil in a large pot over medium heat. Add 4 cloves of minced garlic and saute for 2-3 minutes, until fragrant and lightly golden.
Add 1 large onion, diced, 3 cloves of minced garlic, 2 medium carrots, peeled and diced, 2 medium potatoes, peeled and diced, and 1 large parsnip, peeled and diced. Saute for 5-7 minutes, until the vegetables are tender and lightly browned.
Add 1 cup of dried green or brown lentils, rinsed and drained, and 4 cups of vegetable broth. Bring the mixture to a boil, then reduce the heat to low and simmer for 20-25 minutes, until the lentils are tender and the stew has thickened.
Season the stew with salt and pepper to taste, then serve hot, garnished with chopped fresh herbs, such as parsley or thyme.
Let the stew cool, then refrigerate or freeze for later use. Reheat the stew over low heat, adding a splash of water if needed to thin the stew.
Tips for Perfect Results
Look for lentils that are free of debris and stones, and have a uniform color and texture.
Cook the vegetables until they are tender, but still crisp. Overcooking can make the stew mushy and unappetizing.
Add aromatics like onions, garlic, and ginger to the pot for added depth of flavor.
Use a high-quality vegetable broth that is low in sodium and rich in flavor. You can also make your own broth from scratch for added depth of flavor.
Common Mistakes to Avoid
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Overcooking the Lentils:
Fix: Cook the lentils until they are tender, but still retain some texture. Overcooking can make the stew mushy and unappetizing.
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Not Using Enough Liquid:
Fix: Use enough liquid to cover the lentils and vegetables, and add more as needed to prevent the stew from becoming too thick.
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Not Seasoning Enough:
Fix: Season the stew liberally with salt, pepper, and other spices to bring out the flavors of the ingredients.
Variations & Substitutions
Add some diced jalapenos or red pepper flakes to the pot for an extra kick of heat.
Try using different winter vegetables, such as butternut squash or kale, to change up the flavor and texture of the stew.
Add a squeeze of fresh lemon juice or a splash of vinegar to the pot to brighten the flavors and add a touch of acidity.
Storage & Make-Ahead
Let the stew cool, then store it in an airtight container at room temperature for up to 24 hours.
Store the stew in an airtight container in the refrigerator for up to 5 days. Reheat the stew over low heat, adding a splash of water if needed to thin the stew.
Let the stew cool, then transfer it to an airtight container or freezer bag and store it in the freezer for up to 3 months. Reheat the stew over low heat, adding a splash of water if needed to thin the stew.
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 this recipe?
Yes! This recipe freezes beautifully. Let it cool, then transfer it to an airtight container or freezer bag and store it in the freezer for up to 3 months. Reheat the stew over low heat, adding a splash of water if needed to thin the stew.
Can I use different types of lentils?
Yes! You can use different types of lentils, such as green or brown lentils, or even a combination of both. Just be sure to adjust the cooking time based on the type of lentil you use.
Can I add other ingredients to the stew?
Yes! You can customize the stew to your liking by adding other ingredients, such as diced ham or bacon, chopped kale or spinach, or even a can of diced tomatoes. Just be sure to adjust the seasoning and cooking time accordingly.
batch cook high protein lentil and winter vegetable stew with garlic
Ingredients
- 1 cup dried green or brown lentils, rinsed and drained
- 2 medium carrots, peeled and chopped
- 2 medium potatoes, peeled and chopped
- 1 large onion, chopped
- 3 cloves garlic, minced
- 2 cups vegetable broth
- 1 can (14.5 oz) diced tomatoes
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
- 1/4 cup chopped fresh parsley
Instructions
- Step 1: Heat Oil and Sauté Onion. Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
- Step 2: Add Garlic and Cook. Add the minced garlic and cook for an additional 1-2 minutes, until fragrant.
- Step 3: Add Lentils, Broth, and Tomatoes. Add the rinsed lentils, vegetable broth, diced tomatoes, thyme, salt, and pepper to the pot. Stir to combine.
- Step 4: Bring to a Boil and Simmer. Bring the mixture to a boil, then reduce the heat to low and simmer, covered, for 20-25 minutes, or until the lentils are tender.
- Step 5: Add Chopped Carrots and Potatoes. Add the chopped carrots and potatoes to the pot and continue to simmer, covered, for an additional 10-15 minutes, or until the vegetables are tender.
- Step 6: Serve and Garnish. Serve the stew hot, garnished with chopped fresh parsley.
- Step 7: Store Leftovers. Let the stew cool, then refrigerate or freeze for later use.
Recipe Notes
- Storage tip: Store leftovers in an airtight container in the refrigerator for up to 3 days or freeze for up to 2 months.
- Make ahead: The stew can be made ahead and refrigerated or frozen for later use.
- Substitution: Swap the green lentils for brown or red lentils, if desired.
- Pro tip: For an extra boost of protein, add cooked chicken or sausage to the stew.
- Variation: Add other winter vegetables, such as kale or spinach, to the stew for added nutrition.
- Tips for reheating: Reheat the stew over low heat, stirring occasionally, until warmed through.
