Best High Protein Vegan Lentil Recipe
A vegan lentil dish is one of the best ways to enjoy a protein rich plant based meal. Lentils are filling, nutritious, and pair well with a variety of spices. This recipe is simple yet delivers hearty comfort with every bite.
It is perfect for busy weeknights as it cooks quickly and requires minimal effort. The dish can be enjoyed on its own or served with rice, bread, or fresh salad. Packed with protein, fiber, and flavor, it is both healthy and satisfying.
Ingredients Needed
| Ingredient | Quantity | Calories |
|---|---|---|
| Green or brown lentils | 1 cup | 230 |
| Olive oil | 2 tbsp | 240 |
| Onion (chopped) | 1 | 45 |
| Garlic cloves | 3 | 12 |
| Carrot (diced) | 1 | 25 |
| Celery stalks | 2 | 20 |
| Crushed tomatoes | 1 cup | 80 |
| Vegetable broth | 4 cups | 60 |
| Cumin | 1 tsp | 8 |
| Paprika | 1 tsp | 6 |
| Spinach (fresh) | 2 cups | 14 |
| Salt and pepper | To taste | 0 |
Step by Step Cooking Instructions
Prepare the base
Heat olive oil in a pot. Sauté onion, garlic, carrot, and celery until softened and fragrant.
Add spices
Stir in cumin and paprika. Cook for a minute to release their aroma.
Add lentils and liquid
Mix in lentils, crushed tomatoes, and vegetable broth. Stir well to combine.
Simmer until tender
Bring to a boil, then reduce heat. Cover and simmer for 25 to 30 minutes until lentils are tender.
Add spinach
Stir in fresh spinach and let it wilt into the dish. Adjust seasoning with salt and pepper.
Serve hot
Spoon into bowls and enjoy warm. Garnish with fresh herbs if desired.
Tips for customizing the recipe
You can add different vegetables like zucchini, bell peppers, or sweet potatoes. A splash of coconut milk gives it a creamy texture with a mild sweetness. For a spicy kick, add chili flakes or diced jalapeños.
To boost protein further, stir in quinoa or chickpeas. Fresh herbs like cilantro, parsley, or dill can brighten the dish. You can also finish it with a squeeze of lemon juice for a refreshing touch.
Nutritional Information
One serving of this lentil recipe has around 280 to 320 calories. Lentils provide about 18 grams of protein per cup cooked. They are also rich in fiber, iron, and essential minerals.
Olive oil adds healthy fats while vegetables increase vitamins and antioxidants. Spinach contributes extra nutrients without many calories. This makes it a wholesome and balanced vegan meal.
Serving Suggestion
Serve with brown rice or quinoa for a complete protein packed meal. Warm crusty bread on the side makes it extra hearty. It also pairs well with a fresh garden salad.
This dish works well for meal prep as it stores and reheats easily. It is great for lunchboxes or quick dinners. Garnish with fresh herbs and a drizzle of olive oil before serving.
How to store and keep fresh
Store leftovers in an airtight container in the refrigerator for up to four days. Reheat gently on the stove or in the microwave with a splash of broth if needed.
For longer storage, freeze portions for up to three months. Thaw overnight in the fridge and reheat before serving. The flavors deepen as it sits, making it even tastier the next day.
Conclusion
This vegan lentil recipe is hearty, protein packed, and comforting. It is simple to prepare yet full of nourishing ingredients. The combination of lentils, vegetables, and spices makes it flavorful and wholesome.
Whether for meal prep or a quick family dinner, this dish is a reliable choice. It is versatile enough to adapt with different vegetables and seasonings. Healthy, satisfying, and delicious, it is a recipe worth keeping.
FAQs
Q1. Can I use red lentils instead of green or brown?
Yes red lentils cook faster and create a creamier texture, though they may break down more.
Q2. How do I make the lentils less mushy?
Do not overcook and keep an eye on them after 20 minutes of simmering. Drain excess liquid if needed.
Q3. Can I prepare this recipe in an Instant Pot?
Yes cook on high pressure for about 10 minutes, then quick release. It saves time and keeps the lentils tender.
