Vegan lentil and carrot stew

Vegan lentil and carrot stew with red lentils, carrots, onion, tomatoes and cumin – an uncomplicated, hearty recipe for quick everyday cooking.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 20 min
• Total time: 30 min
• Calories: 350 kcal per serving
• Protein: 18 g
• Fat: 12 g
• Carbs: 46 g

Ingredients

• 150 g red lentils
• 3 carrots
• 1 onion
• 100 ml passata
• 2 tbsp olive oil
• 1 tsp cumin

Method

You’ll need: saucepan · chopping board · knife · sieve · wooden spoon · ladle

1. Rinse the red lentils thoroughly in a sieve. Peel the carrots and slice thinly; finely dice the onion.
2. Warm the olive oil in a pan and soften the onion until translucent. Toast the cumin briefly until fragrant.
3. Add the carrots and red lentils and stir well. Pour in the passata and water.
4. Cover the stew and simmer over a low heat until the lentils are soft and the texture is thick and creamy. Stir now and then.
5. Season to taste with salt and add a little more water if you like it thinner.
6. Spoon into bowls and serve hot. A dollop of plant-based yoghurt or some fresh parsley goes well with it.

Good to know

A stew like this keeps the evening simple. Little effort, lots of warmth in the bowl.

Swaps

Red lentils → yellow lentils (similar protein content, a little milder in flavour); carrots → sweet potato (also provides fibre and beta-carotene); passata → chopped tomatoes (a little more texture, comparable nutrients); olive oil → avocado oil

Allergens

The recipe is naturally vegan and contains few allergens. Cumin and onion can be a little intense for sensitive children, and in pregnancy the stew is fine in normal kitchen amounts.

Dairy-free recipes