Mixed Veggies & Lentil Stew over Mashed Potatoes
A hearty and nourishing meal, this recipe pairs creamy mashed potatoes with a rich lentil and vegetable stew. The lentils add protein and earthy depth, while the colorful veggies create layers of flavor. Comforting like shepherd’s pie, but lighter and vegetarian-friendly.
⏱ Time
Prep: 15 minutes
Cooking: 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 carrots, diced
2 celery stalks, diced
1 red bell pepper, diced
2 garlic cloves, minced
1 zucchini, diced
1 can (400 g) crushed tomatoes
4 cups vegetable broth
2 tsp tomato paste
1 tsp smoked paprika
1 tsp dried thyme (or 1 tbsp fresh)
½ tsp cumin (optional)
Salt & black pepper to taste
Fresh parsley for garnish
For the Mashed Potatoes
4 medium potatoes, peeled and chopped
3 tbsp butter (or olive oil for vegan)
½ cup milk (or plant-based milk)
Salt & pepper to taste
Instructions
Mashed Potatoes
1. Place potatoes in a pot, cover with water, add salt, and boil until tender (15–18 minutes).
2. Drain, mash with butter and milk, season with salt and pepper, and set aside.
Lentil Stew
1. Heat olive oil in a large pot over medium heat. Sauté onion, carrots, and celery until softened (5–6 minutes).
2. Add garlic, bell pepper, and zucchini; cook 3 more minutes.
3. Stir in tomato paste, smoked paprika, thyme, cumin, salt, and pepper. Cook until fragrant.
4. Add lentils, crushed tomatoes, and vegetable broth. Bring to a boil, then reduce heat and simmer for 25–30 minutes until lentils are tender and stew thickens.
5. Taste and adjust seasoning.
Serve
- Spoon mashed potatoes into bowls.
- Ladle lentil stew over the top.
- Garnish with fresh parsley.
Notes & Tips
Make it creamy → Stir a splash of coconut milk into the stew at the end.
Extra flavor → Add a splash of balsamic vinegar or red wine for depth.
Protein boost → Mix in chickpeas or white beans.
Storage → Stew and mashed potatoes store separately in the fridge for up to 4 days; stew freezes well.
❓ frequently asked questions FAQ
Q: Can I use red lentils?
A: Red lentils cook faster and break down into a softer texture—better for a smoother stew. Green/brown hold their shape for chunkiness.
Q: What veggies can I substitute?
A: Mushrooms, eggplant, spinach, or peas work great in this recipe.
Q: How to make it gluten-free?
A: It’s naturally gluten-free as long as you use gluten-free vegetable broth.
Nutrition information
Calories: ~390
Protein: 15g
Carbs: 65g
Fat: 8g
Fiber: 14g
Sugar: 8g