Hearty Vegetarian Stew Recipe

Ingredients

• 4 tablespoons olive oil, or as needed
• 2 medium carrots, sliced
• 1 medium onion, chopped
• 1 stalk celery, sliced
• 4 large cloves garlic, diced
• 1 bay leaf
• 1 tablespoon ground coriander
• 2 teaspoons mild curry powder
• 1 teaspoon dried oregano
• 0.25 teaspoon ground cinnamon
• salt and ground black pepper to taste
• 6 cups water
• 2 cups dry lentils, rinsed
• 1 (15 ounce) can tomato sauce
• 8 baby Yukon Gold potatoes, halved
• 1 (15 ounce) can red kidney beans, rinsed and drained
• 1 (14.5 ounce) can stewed tomatoes
• 1 tablespoon natural peanut butter, or to taste

Instructions

1. In a large soup pot, heat olive oil over medium heat. Add carrots, onion, and celery. Cover and cook, stirring occasionally, until onions become translucent, approximately 3 minutes. Stir in garlic, bay leaf, coriander, curry powder, oregano, cinnamon, salt, and pepper; saute for 2 minutes, until fragrant.
2. Add water, lentils, and tomato sauce to the pot. Increase heat to high and bring to a boil. Boiling helps to aid in lentil digestion.
3. Gently stir in potatoes, kidney beans, canned tomatoes, and peanut butter. Cover and boil gently for 3 minutes. Reduce heat to the lowest setting, cover, and simmer until all vegetables are tender and the flavors have fully melded together, about 1 hour.

Nutrition

• Calories: 429 kcal
• Fat Content: 9 g
• Fiber Content: 23 g
• Sugar Content: 6 g
• Sodium Content: 537 mg
• Protein Content: 20 g
• Carbohydrate Content: 70 g
• Saturated Fat Content: 1 g
• Unsaturated Fat Content: 0 g