Cookbook:Soy-Lentil-Vegetable Stew

Cookbook | Recipes | Ingredients | Equipment | Techniques | Cookbook Disambiguation Pages | Recipes

Soy-Lentil-Vegetable Stew
Category	Stew recipes
Servings	1 (large)
Energy	700 Cal (3000 kJ)
Time	30 minutes
Difficulty

This quick-to-make recipe yields a simple vegan stew that is cheap, healthy, and very filling.

Ingredients

• 5 ml olive oil
• 1 red onion, chopped
• 2 cloves of garlic, minced
• 40 g soy chunks
• 80 g red lentils
• 250 g frozen broccoli
• 10 g peanuts
• 8 g nutritional yeast flakes
• Black pepper
• Turmeric
• Chilli flakes
• Caraway
• Ginger
• Other spices as desired
• Boiling water

Procedure

1. Heat a pot large enough to safely contain all the ingredients over medium heat.
2. Add the oil, then the onion and garlic. Cook, stirring, for a couple minutes until translucent.
3. Stir in the soy chunks, lentils, broccoli, and peanuts.
4. Season to taste with pepper, turmeric, chile flakes, caraway, and ginger—you can be generous. Mix well.
5. Add enough boiling water to cover all the ingredients—it should be about ½ liter.
6. Simmer the mixture until the lentils are soft (usually 5–8 minutes).
7. Serve.

Notes, tips, and variations

• This results in one very large portion in terms of volume. A good idea is to double everything and to keep a second portion in the fridge for the next day.
• The broccoli can be replaced with the same amount of other frozen vegetables like spinach or brussels sprouts.
• The peanuts can be replaced with sunflower seeds.