Vegetarian Stew


This ingredient-dense vegetarian stew is hearty, filling, and can be eaten on its own. It's easy to make, freezes very well, and tastes even better the next day.

Prep Time:
30 mins
Cook Time:
1 hrs 15 mins
Total Time:
1 hrs 45 mins
8 servings


  • 4 tablespoons olive oil, or as needed

  • 2 medium carrots, sliced

  • 1 medium onion, chopped

  • 1 stalk celery, sliced

  • 4 large cloves garlic, diced

  • 1 bay leaf

  • 1 tablespoon ground coriander

  • 2 teaspoons mild curry powder

  • 1 teaspoon dried oregano

  • ¼ teaspoon ground cinnamon

  • salt and ground black pepper to taste

  • 6 cups water

  • 2 cups dry lentils, rinsed

  • 1 (15 ounce) can tomato sauce

  • 8 baby Yukon Gold potatoes, halved

  • 1 (15 ounce) can red kidney beans, rinsed and drained

  • 1 (14.5 ounce) can stewed tomatoes

  • 1 tablespoon natural peanut butter, or to taste


  1. Heat olive oil in a large soup pot over medium heat. Add carrots, onion, and celery. Cover and cook until onions are translucent, about 3 minutes. Add garlic, bay leaf, coriander, curry powder, oregano, cinnamon, salt, and pepper; saute for 2 minutes.

  2. Stir in water, lentils, and tomato sauce and increase heat to high. Cover and bring to a boil; this is necessary to aid in digestion.

  3. Slowly add potatoes, kidney beans, canned tomatoes, and peanut butter. Cover and boil for 3 minutes longer. Reduce heat to the lowest setting. Cover and cook until all vegetables are tender and flavors have melded, about 1 hour.

Cook's Notes:

For less fat, skip the olive oil and simmer the celery, onions, and carrots in fat-free vegetable broth.

You can use baby Dutch yellow potatoes or baby red potatoes instead of Yukon Gold.

This is also a great slow cooker meal.

Nutrition Facts (per serving)

429 Calories
9g Fat
70g Carbs
20g Protein
Nutrition Facts
Servings Per Recipe 8
Calories 429
% Daily Value *
Total Fat 9g 12%
Saturated Fat 1g 6%
Sodium 537mg 23%
Total Carbohydrate 70g 25%
Dietary Fiber 23g 81%
Total Sugars 6g
Protein 20g
Vitamin C 13mg 64%
Calcium 100mg 8%
Iron 6mg 34%
Potassium 855mg 18%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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