High Protein Lentil Stew Over Mashed Potatoes (Print Version)
High protein lentil stew served over creamy mashed potatoes a hearty, plant-based meal packed with fiber, iron, and satisfying flavor.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 35 Minutes minutes
Total Time: 50 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: American
Dietary: Vegetarian, Vegan, Gluten-Free, Dairy-Free, Halal, Kosher
# Ingredients:
→ Creamy Mashed Potato Base
01 -
2 lbs Yukon Gold potatoes, peeled and cubed
02 -
1/2 cup whole milk, warmed
03 -
3 tbsp unsalted butter
04 -
1/2 tsp garlic powder
05 -
Salt and pepper to taste
→ Hearty Lentil Stew
06 -
1 1/2 cups green or brown lentils, rinsed
07 -
1 can (14.5 oz) diced tomatoes
08 -
3 cups low-sodium vegetable broth
09 -
1 can (15 oz) chickpeas, drained and rinsed
→ Savory Aromatics & Vegetables
10 -
1 medium yellow onion, diced
11 -
3 cloves garlic, minced
12 -
2 medium carrots, diced
13 -
2 stalks celery, diced
14 -
1 tbsp olive oil
→ Warm Spice Blend
15 -
1 1/2 tsp smoked paprika
16 -
1 tsp ground cumin
17 -
1/2 tsp dried thyme
18 -
1/4 tsp cayenne pepper
19 -
Fresh parsley, for garnish
# Instructions:
01 -
Place 2 lbs of peeled and cubed Yukon Gold potatoes in a large pot and cover with cold salted water. Bring to a boil over high heat, then reduce to medium and cook for 15-18 minutes until fork-tender. Drain well and set aside.
02 -
While potatoes cook, heat 1 tbsp olive oil in a large Dutch oven or deep skillet over medium heat. Add 1 medium diced yellow onion, 2 diced carrots, and 2 diced celery stalks. Cook for 5-6 minutes, stirring occasionally, until softened and lightly golden.
03 -
Add 3 cloves minced garlic, 1½ tsp smoked paprika, 1 tsp ground cumin, ½ tsp dried thyme, and ¼ tsp cayenne pepper to the pot. Stir constantly for 60 seconds until fragrant. This spice-forward base is what gives your High Protein Lentil Stew Over Mashed Potatoes its deep, bold flavor.
04 -
Stir in 1½ cups rinsed green or brown lentils, one 14.5 oz can of diced tomatoes, and 3 cups low-sodium vegetable broth. Bring to a boil, then reduce heat to low. Cover and simmer for 20-25 minutes, stirring occasionally, until lentils are tender and the broth has thickened.
05 -
Stir in one 15 oz can of drained and rinsed chickpeas during the last 5 minutes of simmering. This addition is what makes your High Protein Lentil Stew Over Mashed Potatoes a powerhouse meal, boosting both protein and fiber. Season generously with salt and pepper to taste.
06 -
Mash the drained Yukon Gold potatoes with 3 tbsp unsalted butter, ½ cup warmed whole milk, and ½ tsp garlic powder until smooth and creamy. Season with salt and pepper to taste. For the creamiest results, mash while the potatoes are still hot and avoid over-mixing.
07 -
Spoon a generous portion of creamy mashed potatoes into each of 4 bowls, creating a slight well in the center. Ladle the hearty High Protein Lentil Stew Over Mashed Potatoes on top, letting it cascade over the edges. Finish with a handful of fresh chopped parsley for brightness and color.
08 -
For the best High Protein Lentil Stew Over Mashed Potatoes, let the assembled bowls rest for 2-3 minutes before serving. This allows the stew to settle slightly into the potatoes, melding the flavors together beautifully. Serve immediately while hot for the most satisfying experience.
# Notes:
01 -
Storage Tip: Store the lentil stew and mashed potatoes separately in airtight containers in the refrigerator for up to 4 days. The stew also freezes well for up to 3 months — simply thaw overnight and reheat on the stovetop with a splash of broth to loosen.
02 -
Substitution Tip: For a dairy-free version, swap the whole milk for unsweetened oat milk or coconut milk, and replace the butter with vegan butter or extra olive oil. The mashed potatoes will still be rich and creamy without any compromise in texture.
03 -
Cooking Tip: Red lentils can be used in place of green or brown lentils if that's what you have on hand — just note they cook faster (about 15 minutes) and will break down more, creating a thicker, smoother stew consistency.
04 -
Serving Tip: To boost the protein content even further, top each bowl with a soft-poached egg or a dollop of plain Greek yogurt. A squeeze of fresh lemon juice over the stew just before serving also brightens all the warm spices beautifully.
# Tools You'll Need:
01 -
Large pot
02 -
Medium saucepan
03 -
Potato masher or hand mixer
04 -
Cutting board
05 -
Chef's knife
06 -
Wooden spoon
07 -
Colander
08 -
Measuring cups and spoons
# Nutrition Facts (Per Serving):
Calories: 620 kcal
Total Fat: 13 g
Total Carbohydrate: 98 g
Protein: 31 g