Kale and Lentil Stew with Mashed Potatoes
Kale and Lentil Stew with Mashed Potatoes a plant-based meal full of fiber, protein, and warmth. The rich, earthy stew pairs beautifully with creamy mashed potatoes for a satisfying lunch or dinner.
⌚Total time
- Prep Time: 10 minutes
- Cook Time: 35–40 minutes
- Servings: 3–4
Ingredients:
For the Kale & Lentil Stew:
1 tbsp olive oil
1 medium onion, diced
2 cloves garlic, minced
2 medium carrots, diced
2 stalks celery, diced
1 tsp dried thyme
½ tsp smoked paprika
¼ tsp chili flakes (optional)
¾ cup dry green or brown lentils (rinsed)
1 tbsp tomato paste
4 cups vegetable broth
3–4 cups chopped kale (stems removed)
Salt & pepper to taste
Juice of ½ lemon (optional, for brightness)
For the Mashed Potatoes:
4 medium potatoes, peeled and cubed
2 tbsp olive oil or butter
¼ cup unsweetened plant-based milk (or regular milk)
Salt & pepper to taste
Optional: roasted garlic or chives for flavor
Notes & Tips:
* Lentils: Brown or green lentils hold their shape well — avoid red lentils for this dish.
* Make it creamy: Add a splash of coconut milk or cashew cream to the stew for a richer texture.
* Meal prep: The stew and potatoes both store well in the fridge for up to 4 days.
Instructions:
1. Make the Stew:
1. In a large pot, heat olive oil over medium heat.
2. Sauté onion for 2–3 minutes, then add garlic, carrots, and celery. Cook another 3–4 minutes.
3. Stir in thyme, paprika, chili flakes, and tomato paste. Cook for 1 minute.
4. Add lentils and broth. Bring to a boil, reduce heat, and simmer uncovered for 25–30 minutes or until lentils are tender.
5. Stir in chopped kale during the last 5–7 minutes of cooking.
6. Adjust salt, pepper, and finish with a squeeze of lemon juice if using.
2. Make the Mashed Potatoes:
1. Boil potatoes in salted water for 12–15 minutes or until fork-tender.
2. Drain and mash with olive oil or butter and milk.
3. Season with salt, pepper, and optional flavor additions.
3. Serve:
Spoon mashed potatoes into bowls and ladle lentil stew over top or alongside. Garnish with herbs or a drizzle of olive oil if desired.
Nutritional Information
Calories: \~240 kcal
Protein: 14g
Fat: 9g
Carbs: 58g
Fiber: 13g
Sodium: \~500mg
❓ frequently asked questions
Q: Can I make it in an Instant Pot?
A: Yes — sauté veggies first, then pressure cook stew ingredients (excluding kale) for 10 minutes. Stir in kale after releasing pressure.
Q: What else can I serve it with?
A: Rice, crusty bread, or quinoa work well if you want to skip potatoes.