A Hearty Stew Packed With Colourful Greens and Beans

Today, I’m excited to share a recipe that will warm your heart and nourish your body with every spoonful. I present to you this hearty plant-based rainbow stew. I usually make a big pot that lasts for 2 or 3 meals (4 to 6 servings), perfect for those cold winter days when you’re craving something filling and healthy.

If you are just starting on your plant-based journey, it might be daunting to know where to start. This wholesome recipe ensures that you’re getting those essential macros (carbohydrates, proteins, and fats) making it a balanced and nutritious meal. By combining these colourful legumes and vegetables you can be sure of a good helping of protein, fibre and lots of important nutrients such as iron, and vitamins A, C and K. This stew is brimming with the nutritional benefits of brown lentils, sweet potatoes, carrots, spinach, pointed cabbage, and kidney beans.

Whether you’re a seasoned vegan or just dipping your toes into plant-based cooking, this recipe is an excellent way to introduce more legumes and vegetables into your diet. So, grab your apron, and let’s dive into the world of colourful, nourishing cuisine with our Hearty Plant-Based Rainbow Stew!

A Balanced and Wholesome Meal

Together, these ingredients create a stew that brings a great balance of health benefits. It’s particularly beneficial for those looking to support heart health, digestive wellness, and overall nutrition with a plant-based diet. This recipe is suitable for those managing heart disease, obesity, hypertension, type 2 diabetes, and high cholesterol due to its high fibre, low-fat content, and balanced nutrients.

The Recipe

Here is the recipe below. Note that I use dried Berg lentils as I live in Germany and “Mountain” lentils are a thing here. You can use any kind of lentils that keep their shape when cooked such as brown, green or black lentils. Red or yellow lentils will go all mushy so they are not ideal for this recipe.

If you are using dried lentils, you will need to soak them overnight before cooking. Alternatively, you can use pre-cooked canned lentils that don’t need to be soaked which reduces the prep and cooking time.

Hearty Rainbow Stew

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Course Main Course

Cuisine British

Servings 6

Ingredients

  

• 250 g dried Berg lentils (or any type of brown, green or black lentils of your choice) pre-soaked overnight
• 2-3 sweet potatoes
• 2 large carrots peeled and sliced
• 2 cups fresh spinach roughly chopped
• Hald a pointed cabbage shredded
• 1 can cooked kidney beans drained
• 1 medium onion diced
• 3 garlic cloves minced
• 1 can diced tomatoes
• 2 tbsp olive oil
• 4 cups vegetable broth plus extra water if needed
• 1 tsp smoked paprika
• 1 tsp cumin powder
• 1 bay leaf
• Salt and pepper to taste

Instructions

 

• Heat olive oil in a large pot over medium heat. Add diced onion and minced garlic, sauté until onion is translucent.
• Add the pre-soaked lentils, cubed sweet potato, and sliced carrots to the pot. Stir for a couple of minutes.
• Pour in the vegetable broth, add the canned tomatoes, smoked paprika, cumin, bay leaf, salt, and pepper. Bring to a boil.
• Reduce heat, cover, and simmer for 20 minutes or until lentils and vegetables are almost tender.
• Stir in the kidney beans, chopped spinach, and shredded cabbage. Simmer for another 10 minutes.
• Remove the bay leaf, adjust seasoning if necessary.
• Serve hot, optionally garnished with fresh parsley or cilantro.

Keyword Stew