It is getting to be that time of year when you want to cozy up to a bowl of hearty stew and maybe even sweat a little. I'm starting to crave a spicy stew with all the flavors. When I make a stew I don't mess around. I'm not a fan of stews that leave you wanting more. And let me just tell you, one bowl of this plant-based stew and you will be satisfied.
It is loaded with veggies including red bell pepper, sweet potato, tomatoes and spinach (or kale). And it is full of plant-based protein from the red lentils, sunflower seed butter and crispy chickpea croutons.
The sunflower seed butter might sound a bit odd in this recipe but its creamy texture and slightly nutty flavor pairs well with the spices in this recipe (chili powder and cayenne pepper).
You can definitely scale back on the spiciness if you don't want as much heat. You could omit the jalapeno pepper or cayenne pepper and it would still be just as tasty (it just won't have as much of a kick).
The beautiful thing about this recipe is it only requires that you chop up four things: the onion, red bell pepper, jalapeno (if using) and the sweet potato. Everything else you just throw in the pot and let stew.
The chickpea croutons are entirely optional in this recipe. This recipe works great with or without them. They just add another element of texture and add to the spicy flavor too. Plus, they add more plant-based protein.
For a complete guide on chickpeas, see my post on Chickpea Benefits for Vegans (+ Recipes).
As always, this recipe is vegan, gluten-free, soy-free and peanut-free. It is also completely nut-free. If you give this recipe a try, I would love to see pictures of your stew. Post a pic and tag @eatingbyelaine so I can see!Print
You will fall in love with this filling and warm-you-to-the-core red lentil stew. It provides dietary fiber, plant-based protein and nutrients to keep you strong all season long. This one-pot dinner makes great leftovers too. Make once and enjoy all week long.
For the crispy chickpea croutons (optional)
- 1, 15-ounce can chickpeas, drained, rinsed and thoroughly dried (using a kitchen towel)
- 2 tablespoons avocado oil
- ½ teaspoon fine-grain salt
- ⅛ teaspoon cayenne pepper
- ⅛ teaspoon chili powder
For the stew
- 1 tablespoon extra virgin olive oil
- 1 medium white onion, diced
- ½ teaspoon fine-grain salt
- ½ teaspoon ground black pepper
- 4 cloves garlic, minced
- 1 red bell pepper, stem and seeds removed, diced
- 1 jalapeno, seeded and diced (optional)
- 1 medium sweet potato, chopped into ½-inch pieces
- 1, 16-ounce can diced tomatoes, with their juices (no salt added variety)
- 4 cups low-sodium vegetable broth
- 1 cup red lentils
- ⅓ cup sunflower seed butter
- 1 ½ teaspoons chili powder
- ¼ teaspoon cayenne pepper
- 2 handfuls baby spinach or destemmed torn kale leaves
- Fresh cilantro and crispy chickpea croutons
- If using the crispy chickpea croutons, start by preheating your oven to 375 degrees. Place the dried chickpeas in a 12-inch cast iron skillet and toss with oil. Roll them around until fully and evenly coated. Roast the chickpeas for 35 minutes until golden and lightly charred. Toss with spices and allow to cool on the pan while preparing the stew.
- To prepare the stew, in a large saucepan, heat oil over medium heat. Add the onion, salt and pepper and saute for about 5 minutes or until the onion is translucent.
- Add the garlic, bell pepper, jalapeno (if using), sweet potato and tomatoes with their juices. Raise the heat to medium-high and simmer for 5 minutes more.
- Add the vegetable broth, red lentils, sunflower seed butter, chili powder and cayenne pepper (if using).
- Cover the pot with a lid and reduce the heat to medium-low. Simmer for 15 minutes or until the sweet potato is fork-tender.
- Stir in the spinach and cook until the spinach is slightly wilted. Season with additional salt and pepper to taste.
- Ladle the stew into bowls and garnish with cilantro and crispy chickpea croutons (if desired).
- Prep Time: 15 mins
- Cook Time: 30 mins
- Category: Soup/Stew
This recipe is inspired by Angela Liddon's Soul-Soothing African Peanut Stew from her first cookbook, The Oh She Glows Cookbook. I made the recipe nut-free by using sunflower seed butter in place of peanut butter. And I used red lentils in place of the chickpeas. Instead of topping it with roasted peanuts, I used crispy chickpea croutons. I left the skin on my sweet potato for added nutrients. I also reduced the amount of tomatoes used by half (this change was just my preference). Finally, I tested the recipe by just adding the sunflower seed butter in the pot as opposed to mixing it with the broth separately (to keep things as simple as possible) and it worked great - no clumps.
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