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Spanish-Style Vegan Lentil Stew
  • prep: 5 min
  • cook: 40 min
  • total: 45 min
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  • servings:
  • Summary

    This Spanish-style vegan lentil stew is easy to make with very simple ingredients and perfect for vegans on a serious budget. Hearty and comforting, this oil-free recipe is great as a plant-based main dish for chilly evenings or as a side for a summer barbeque or picnic. It’s a freezer-friendly meal that comes in at only $0.50 a serving.

    Ingredients

    • 1 medium onion (finely diced - $0.15)
    • 2 cloves of garlic (grated or finely minced - $0.16)
    • 1 medium green pepper (finely diced - $0.16)
    • 1 large tomato (finely diced (bonus points if you remove the skin) - $0.14)
    • 1 ½ teaspoons smoked paprika (- $0.15)
    • 1 bay leaf (- $0.15)
    • 4 cups (1 litre) water (- $0.00)
    • 2 medium carrots (peeled and finely diced - $0.13)
    • 1 large potato (peeled and finely diced - $0.23)
    • 1 ¼ cups (250 grams) dried lentils (rinsed – $0.55)
    • 2 tablespoons soy sauce or tamari (- $0.10)
    • 1 teaspoon sea salt (or to taste - $0.03)
    • A few grinds of pepper (- $0.03)
    • Garnishes of your choice (optional)

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    ESHA
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 0 % Daily Value *
    • Total Fat: 0 g 0%
    • Saturated Fat: 0 g 0%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 0 mg 0%
    • Calcium: 0 mg 0%
    • Potassium: 0 mg 0%
    • Magnesium: 0 mg 0%
    • Iron: 0 mg 0%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 0 g %
    • Dietary Fiber: 0 g 0%
    • Sugar: 0 g
    • Protein: 0 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 0%
    • Vitamin C 0%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables0
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq