30-Minute Quick Vegan Red Lentil Stew
A quick and wholesome vegan red lentil stew featuring smoky roasted peppers, tender potatoes, and fresh spinach — ready in under 30 minutes. This fiber- and protein-rich meal offers comforting flavors and satisfying nutrition for everyday dining or meal prep.
Equipment
- 1 heavy bottom pot
- 1 Cast Iron Skillet
- 1 Sharp Chef’s Knife
- Measuring Cups and Spoons
- 1 Wooden Spoon
Ingredients
- 1½ cups red lentils thoroughly rinsed
- 1 medium yellow onion finely chopped
- 6 garlic cloves minced
- 2 medium carrots sliced into rounds
- 14 ounces canned fire-roasted diced tomatoes
- 2 large red bell peppers roasted and chopped
- 2 bay leaves
- 1 tablespoon smoked paprika
- 3 cups baby spinach or substitute with kale, chard, or dandelion greens
- 6 cups water or vegetable broth plus extra if needed
- 8 fresh thyme sprigs
- 2 cups golden potatoes diced into ½-inch cubes
- 1 pinch of sea salt plus more to taste
Instructions
- Roast the Red Bell Peppers: Begin by roasting the red bell peppers to develop their smoky flavor. Heat a cast iron skillet or heavy pan over medium-high heat. Place the peppers directly on the hot surface and turn occasionally until the skin is charred and blackened on all sides. Transfer the peppers to a bowl and cover with a plate or plastic wrap to let them steam and cool for about 10 minutes. Once cool enough to handle, peel away the burnt skin, remove seeds, and chop into ½-inch pieces. Set aside.
- Sauté Aromatics and Vegetables: In a large heavy-bottomed pot, warm a splash of olive oil or, for oil-free cooking, a bit of vegetable broth or water over medium-low heat. Add the diced onion and a pinch of salt to help soften. Sauté gently for about 5 minutes until the onions turn translucent and fragrant. Add the sliced carrots and continue cooking for another 3-4 minutes, stirring occasionally.
- Add Herbs and Garlic: Toss in the bay leaves, fresh thyme sprigs, and minced garlic. Stir everything together to release the aromas and flavors. Let cook for about 1 minute, just until the garlic becomes fragrant but doesn’t brown.
- Build the Stew Base: Add the rinsed red lentils, chopped roasted peppers, smoked paprika, and the fire-roasted diced tomatoes to the pot. Stir well to combine all the ingredients.
- Pour in Liquid and Simmer: Pour 6 cups of water or vegetable broth over the mixture. Bring the stew to a gentle simmer over medium heat. Season with a pinch of sea salt and adjust to your taste as it cooks.
- Cook Potatoes and Lentils: Add the diced golden potatoes into the simmering stew. Allow everything to cook uncovered for approximately 15 minutes, stirring occasionally, until the lentils have softened and the potatoes are tender when pierced with a fork.
- Finish with Spinach: Remove and discard the bay leaves and thyme stems. Stir in the baby spinach and cover the pot with a lid. Let the spinach wilt in the residual heat for 3–4 minutes, stirring gently before serving.
- Serve Warm: Ladle the stew into bowls and garnish with fresh herbs or chili flakes if desired. Serve with crusty bread for a complete, comforting meal.
Notes
- Lentil Choice Matters: Red lentils cook quickly and naturally break down, thickening the stew without needing extra thickeners. Avoid using green or brown lentils here as they require longer cooking times and won’t create the same creamy texture.
- Roasting Peppers: Roasting the bell peppers is key for adding a smoky depth to the stew. If short on time, you can substitute with jarred roasted red peppers, but fresh roasting delivers the best flavor.
- Oil-Free Option: For a whole-food, plant-based version, use vegetable broth or water to sauté instead of oil, maintaining the stew’s light and heart-healthy profile.
- Adjusting Thickness: If the stew becomes too thick during cooking, simply add a splash more water or broth to reach your preferred consistency.
- Meal Prep Friendly: This stew keeps well in the fridge for up to 4 days and also freezes beautifully for easy reheating later.