Mediterranean Lentil Stew on Mashed Potatoes
This cozy, hearty dish combines the earthiness of Mediterranean-style lentils with creamy, buttery mashed potatoes. The stew is packed with vegetables, fresh herbs, and warming spices, while the mashed potatoes create a soft, comforting base. It’s vegan-friendly (if you use plant-based butter and milk) and naturally rich in fiber, protein, and flavor.
⏱ Time
Prep: 15 minutes
Cook: 35 minutes
Total: 50 minutes
Ingredients
For the Lentil Stew
1 cup dried green or brown lentils, rinsed
2 tbsp olive oil
1 medium onion, diced
2 medium carrots, diced
2 celery stalks, diced
3 cloves garlic, minced
1 red bell pepper, diced
1 can (14 oz) diced tomatoes
3 cups vegetable broth
2 tsp ground cumin
1 tsp smoked paprika
1 tsp dried oregano
½ tsp ground coriander
Salt & pepper, to taste
2 tbsp fresh parsley, chopped
Juice of ½ lemon
For the Mashed Potatoes
2 lbs potatoes (Yukon Gold or Russet), peeled and chopped
½ cup milk (or plant-based milk)
Salt & pepper, to taste
Instructions
1. Make the Mashed Potatoes
1. Place potatoes in a large pot of salted water. Bring to a boil and cook until tender (about 15 minutes).
2. Drain and mash with milk, salt, and pepper until creamy. Keep warm.
2. Cook the Lentil Stew
1. In a large pot, heat olive oil over medium heat.
2. Add onion, carrots, and celery. Sauté for 5 minutes until softened.
3. Stir in garlic and bell pepper, cooking for another minute.
4. Add cumin, paprika, oregano, and coriander; stir for 30 seconds to release aroma.
5. Add lentils, diced tomatoes, and vegetable broth.
6. Bring to a boil, reduce heat, and simmer for 25 minutes, or until lentils are tender.
7. Season with salt, pepper, lemon juice, and parsley.
3. Assemble
Scoop mashed potatoes into bowls.
Spoon the lentil stew over the top.
Garnish with extra parsley and a drizzle of olive oil if desired.
Notes & Tips
Lentils: Green or brown hold their shape best—avoid red lentils as they break down more.
Make it Creamy: Stir in a spoonful of tahini or coconut milk at the end for richness.
Meal Prep: Stew stores well in the fridge for up to 4 days and freezes well for 2 months.
Extra Flavor: Add a splash of balsamic vinegar at the end for tangy depth.
❓ frequently asked questions FAQ
Q: Can I use canned lentils?
A: Yes, but reduce the cooking time to about 10–15 minutes and use less broth.
Q: Is this recipe gluten-free?
A: Yes, as long as your broth is gluten-free.
Q: Can I make it oil-free?
A: Yes, sauté vegetables in a splash of broth instead of olive oil.
Nutritional Value
Calories: 370 kcal
Protein: 14g
Carbohydrates: 61g
Fiber: 14g
Fat: 8g
Sugar: 9g
Sodium: 650mg