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Meat-Lover Approved Hearty Lentil Green Bean Stew - V, GF, WFPB

Clara T

Meaty Without The Meat

Okay, you’ll have to let me know when you try it, but I think this hearty lentil green bean stew will be loved by both you AND your meat-lover friends and family too. It’s a very thick and meaty consistency (without the meat), loaded with great flavor, filling, and super satisfying.

If someone in your household immediately cringes at the word “vegan”, maybe try pulling an innocent little trick on them and see if they like this recipe BEFORE telling them it’s vegan. Be sure to tell me in the comments below how your experiment goes! I can’t wait to hear the results :)

The Highlights

There are many things to love about this recipe. Let’s go through some of the highlights:

  1. It’s loaded with plant-based protein. There is a solid 13g of protein in just 1/2 a cup of cooked lentils in this recipe. Then, after adding the tofu, we are in good shape with a healthy dose of protein.

  2. It’s loaded with veggies. Soups and stews are such a great way to get lots of veggies in a meal. This stew, in particular, has green beans, celery, onion, and carrots.

  3. Full of fiber. Did you know fiber is only found in plant foods? Lentils are a great source of fiber, offering 11 grams per 1/2 cup cooked! The average American gets only a little more than that amount in an entire day. All the veggies add to the fiber content in this recipe too.

  4. Packed with flavor. Finally, this stew is just so full of amazing flavor! Using a variety of spices and herbs is one of the keys to making plant-based dishes fun, delicious, and exciting.

Recipe Notes

  • Vegan Chickenless Seasoning - This seasoning is available at Trader Joe’s, but if you don’t have access to it or prefer not to buy a new seasoning, you can surely concoct your own rendition. Here are the ingredients: sea salt, onion powder, garlic powder, turmeric, celery seed, ginger powder, and black pepper.

  • Broth - The recipe calls for 3 cups of broth, which makes for a nice hearty thick stew. If you prefer a slightly thinner consistency, feel free to increase broth by 1/2-1 cup.

  • Oil - I kept the oil in this recipe to a minimum but feel free to add a drizzle of olive oil on top when serving if that’s your kind of thing!

  • Salt - I didn’t add salt before cooking because the chickenless seasoning already has salt in it. Taste it at the end and if you prefer to add more salt just sprinkle with sea salt when serving to help bring out the flavor.

If you try this recipe, be sure to let me know how you liked it in the comments below! Also, tag me on Instagram @wellismore and use #wellismore so I can see pictures of your delicious creations :) Hope you love it!

Hearty Lentil Green Bean Stew, V, GF, WFPB

Ingredients

  • 1/2 tbsp olive or avocado oil

  • 2 tsp granulated garlic, equals ~2 cloves garlic, minced

  • 2 tsp curry powder

  • 1 tsp vegan chickenless seasoning, see recipe notes

  • 1 tsp oregano

  • 1 tsp black pepper

  • 1/2 tsp smoked paprika

  • 1/2 tsp chili flakes

  • 1 heaping cup green beans, chopped

  • 2 stalks celery, chopped

  • 2 large carrots, diced

  • 1 red onion, diced

  • 7 oz firm or extra firm tofu, cubed

  • 1/4 cup low sodium vegetable broth or water (optional)

  • 1 tbsp nutritional yeast

  • 1 28 oz can whole peeled tomatoes

  • 1.5 cups dry crimson/red lentils, rinsed

  • 3 cups low sodium vegetable broth

  • Lemon juice, to taste

  • Sea salt, to taste

  • Fresh parsley, finely chopped, for garnish

Instructions

  • Have all veggies/tofu chopped and spices/herbs portioned out and ready-to-go to make the process quick and smooth.

  • Turn Instant Pot on to “sauté” setting. Add oil and spices. Stir for about 20 seconds then add veggies and tofu. You may need to add about 1/4 cup water or veggie broth to prevent burning. Sauté for roughly 5 minutes.

  • Add nutritional yeast, peeled tomatoes, lentils, and vegetable broth. Stir to combine.

  • Secure the lid and turn the pressure release valve to the sealed position. Cook on high pressure for 15 minutes. Allow pressure to release naturally until the lock drops and you can remove the lid (about 15-20 minutes).

  • Serve hot with a squeeze of lemon juice and fresh parsley. Add sea salt to taste if desired.