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Vegan lentil mushroom stew in a bowl with mushrooms and herbs
Protein Meal Studio

Vegan Lentil Mushroom Stew

A cozy high-protein vegan lentil mushroom stew made with lentils, mushrooms, vegetables, and simple pantry seasonings for a hearty plant-based comfort meal.
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Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings: 4 people
Course: Main Course
Cuisine: Plant-Based
Calories: 360
Ingredients Equipment Method Notes

Ingredients
  

  • Main Ingredients
  • 2 tablespoons olive oil
  • 1 large yellow onion diced
  • 2 medium carrots diced
  • 2 celery stalks diced
  • 16 ounces cremini mushrooms sliced
  • 5 garlic cloves minced
  • 2 tablespoons tomato paste
  • 2 teaspoons soy sauce or tamari
  • 1 tablespoon balsamic vinegar
  • 1 1/2 cups brown or green lentils rinsed
  • 6 cups vegetable broth
  • 1 can diced tomatoes 14 ounces
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • 1/2 teaspoon smoked paprika
  • 1 bay leaf
  • 3 cups chopped kale
  • Salt and black pepper to taste
  • Optional Add-Ins
  • red pepper flakes
  • white beans
  • chopped rosemary
  • spinach instead of kale
  • a squeeze of lemon at the end

Equipment

  • 1 Large pot or Dutch oven
  • 1 Cutting board
  • 1 Sharp knife
  • 1 Wooden spoon
  • 1 Measuring cups and spoons

Method
 

  1. Heat olive oil in a large pot or Dutch oven over medium heat.
  2. Add onion, carrots, and celery. Cook for 5–6 minutes until softened.
  3. Stir in garlic and mushrooms, then cook for 5 minutes until the mushrooms release moisture and begin to brown.
  4. Add lentils, vegetable broth, diced tomatoes, tomato paste, thyme, smoked paprika, salt, and black pepper.
  5. Bring the stew to a boil, then reduce heat to low and simmer for 30–35 minutes until the lentils are tender.
  6. Stir occasionally and add a splash of broth or water if the stew becomes too thick.
  7. Stir in baby spinach during the last 2 minutes of cooking, if using.
  8. Finish with lemon juice, adjust seasoning, and serve warm.

Notes

Approximate nutrition per serving: 360 calories, 22g protein, 52g carbohydrates, 7g fat, and 16g fiber. Nutritional information is approximate and may vary based on ingredient brands, substitutions, and portion size.