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Chef Verde
12 days ago

10-Minute Hearty Vegan Bean & Lentil Meat Stew – Protein-Packed & Budget-Friendly

10-Minute Hearty Vegan Bean & Lentil Meat Stew – Protein-Packed & Budget-Friendly

Recipe Details

Author makepurethyheart
Prep Time 10 minutes
Cook Time 30 minutes

Summary

A rich, savory one-pot vegan stew layered with umami from garlic, spices, nutritional yeast, soy sauce, and a tomato base, balanced with a touch of coconut sugar. Hearty beans, lentils, and nut-based vegan meat create a deeply satisfying, meaty texture in minutes.

Instructions

  1. 1

    Heat the oil in a large pot over medium heat.

  2. 2

    Add the diced onion and minced garlic (and optional diced carrots/celery); sauté until softened and fragrant, 3–5 minutes.

  3. 3

    Add the nut‑based vegan meat; let it sear undisturbed for 1–2 minutes, then break up and brown for another 2–3 minutes.

  4. 4

    Stir in the spices (smoked paprika, paprika, cumin, oregano, chili flakes, black pepper) and nutritional yeast; toast for about 30 seconds to bloom the flavors.

  5. 5

    Add the beans and lentils (use 1 cup cooked, or 1/2 cup dry lentils plus 1 1/2 cups water/broth).

  6. 6

    Stir in the tomato sauce, soy sauce (or tamari), and coconut sugar. Add 1–1 1/2 cups vegetable broth or water to reach desired thickness.

  7. 7

    Bring to a gentle simmer and cook 20–30 minutes (longer if using dry lentils), stirring occasionally, until lentils are tender and the stew is thick and hearty.

  8. 8

    Season with salt to taste; adjust consistency with more broth or water if needed.

  9. 9

    Turn off the heat and let rest 10 minutes before serving. Serve as is or over rice, quinoa, or mashed potatoes; garnish as desired.

Ingredients

  • 1 tablespoon olive oil or cooking oil
  • 1 medium onion (diced)
  • 4 cloves garlic (minced)
  • 8–12 oz (1 package) nut-based vegan meat
  • 1 can (15 oz) beans (drained; kidney, black, pinto, or mixed)
  • 1 cup cooked or 1/2 cup dry + 1 1/2 cups water/broth lentils
  • 1 can (15 oz) tomato sauce
  • 1–1 1/2 cups vegetable broth or water (adjust for desired thickness)
  • 2 tablespoons soy sauce or tamari
  • 1 tablespoon nutritional yeast
  • 1–2 teaspoons coconut sugar
  • 1 teaspoon smoked paprika
  • 1 teaspoon paprika
  • 1 teaspoon cumin
  • 1 teaspoon dried oregano
  • 1/2–1 teaspoon chili flakes (optional)
  • 1/2 teaspoon black pepper
  • to taste salt
  • 2 carrots (optional) (diced)
  • 2 stalks celery (optional) (diced)
  • 1 cup potatoes (optional) (diced)
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