Hearty Vegan Stew
This hearty Vegan Stew recipe is SO flavourful, easy to make and slimming friendly too. Packed with mushrooms, carrots, squash and lentils and so easy to make.
Servings: 4
Calories: 223kcal
Ingredients
- 1 tbsp Olive oil
- 1 large onion , sliced
- 4 cloves garlic , minced
- ½ tbsp dried thyme
- ½ tbsp brown sugar (or sweetener for a slimming version)
- 1 tsp salt
- ¼ tsp ground black pepper
- 8 portobello mushrooms , sliced
- 2 tbsp tomato paste
- 3 carrots , cubed
- 1 cup (150g) butternut squash peeled and cubed
- ½ cup (100g) cooked brown lentils , rinsed (canned lentils)
- ¼ cup (60ml) red wine or more stock
- ¼ cup (60ml) balsamic vinegar light balsamic not aged
- 2 cups (500ml) vegetable stock more if pan is getting dry
- fresh rosemary to garnish
Instructions
- Heat the oil in a large skillet, add the onions, salt, pepper, thyme and brown sugar and cook over low heat for 5 minutes until onions are slightly softened.1 tbsp Olive oil , 1 large onion, ½ tbsp dried thyme, ½ tbsp brown sugar, 1 tsp salt, ¼ tsp ground black pepper
- Add the minced garlic and mushrooms and sauté for five minutes until the mushrooms have started to colour.4 cloves garlic , 8 portobello mushrooms
- Pour in the red wine and balsamic vinegar and bring to a simmer. Stir in the tomato paste.¼ cup (60ml) red wine, ¼ cup (60ml) balsamic vinegar, 2 tbsp tomato paste
- Add the squash, carrots and lentils and vegetable stock and bring to a simmer.3 carrots, 1 cup (150g) butternut squash, ½ cup (100g) cooked brown lentils, 2 cups (500ml) vegetable stock
- Slow cook over low heat, stirring occasionally, for about 30 minutes or until the lentils are soft.
- Check the seasoning and add salt and pepper. Garnish with chopped rosemary and serve.fresh rosemary to garnish
Video
Notes
SERVING SUGGESTIONS This stew is delicious served over mashed potatoes or rice – especially brown rice - but you can also eat it on its own.
HOW LONG WILL THIS STEW KEEP? Leftovers keep incredibly well in the fridge for up to four days. Make sure to reheat until piping hot all the way through when serving leftovers, adding a little water if needed.
FREEZING INSTRUCTIONS Wait until the stew has cooled down then divide into freezer containers and consume within 6 weeks. Defrost in the fridge overnight before reheating.
IS THIS VEGAN RECIPE SLIMMING FRIENDLY? Yes this stew is suitable for popular weight loss diets like Slimming World. Replace the wine with more vegetable stock and use Sukrin Gold instead of brown sugar. There’s approximately 220 calories in one portion and 8 WeightWatchers SmartPoints (without any sides like mash etc).
Nutrition
Calories: 223kcal | Carbohydrates: 40g | Protein: 12g | Fat: 2g | Saturated Fat: 1g | Sodium: 1211mg | Potassium: 1281mg | Fiber: 13g | Sugar: 14g | Vitamin A: 11504IU | Vitamin C: 16mg | Calcium: 79mg | Iron: 4mg
