Lentil Stew & Mash
This Lentil Stew & Mash is the comfort food that you’ve been waiting for. It ticks off all the boxes, and the pickles at the end are a delightful finishing touch that adds a blast of delight to the meal. If you don’t like pickles GET OUT OF HERE. Seriously though, you can just leave them out. But I’m a little sad for you. Pickles are awesome.
The mash is made with a cashew cream, but if you have a nut allergy you could simply omit the cream and just make mashed potatoes. You can also just use this on top of a baked potato as well. But the calorie information below is based on the mash, so you’ll have to figure that out if you’re omitting. Worry not, I believe in you!
This is a moderately low calorie dish that’s packed with nutrition. It’s got a solid amount of protein as well as healthy fats and carbs. it’s insanely high in Vitamin D as well as fibre, iron, and potassium.
If you want to make this the ultimate comfort food meal then finish this with my Fruit Grunt for dessert and call it a day. This is a delightful dish for fall but Lentil Stew & Mash is delightful any time of year. Smash this into your face today!
This Lentil Stew & Mash is the comfort food you’ve been waiting for. It’s accidentally vegan and gluten free, healthy and crazy delicious!
- 1 cup Green or Brown Lentils
- 1 Onion (diced)
- 2 clove Garlic (minced)
- 2 cup Mushrooms (sliced)
- 1 Pepper (diced)
- 1 Zucchini (diced)
- 2 tbsp Tamari (or soy sauce)
- 1 tbsp Balsamic Vinegar
- 1 tsp Dried Parsley
- 1 tsp Dried Thyme
- 1 tsp Dried Oregano
- 3-4 cup Low Sodium Vegetable Broth
- 1 tbsp Corn Starch
- 2 Large Pickles (diced)
- 4 Large Potatoes (cubed)
- 1/2 cup Raw Cashews (soaked)
- 1/2 cup Low Sodium Vegetable Broth
- 1 tsp Garlic Powder
- 2 cup Spinach (or kale)
Before you start anything soak your lentils and cashews if you haven’t already.
While that’s happening add your potatoes to a pressure cooker and cover with water and cook for 10 minutes. If you don’t have a pressure cooker then cook on the stove top by covering potatoes with water in a large pot and bringing to a boil, then simmering for 15-20 minutes until the potatoes are cooked through.
Now while THAT is happening heat a pot and sauté your onions, garlic, and mushrooms. After a few minutes add in the peppers and zucchini and cook until softened 8-10 minutes. Next add the tamari, vinegar, and herbs. Cook for 3-5 minutes.
Add the lentils and broth and stir, simmering for 20-25 minutes until the lentils are softened.
While you’re waiting for that your potatoes should be ready. Drain them and return them back to the pot your cooked them in. Now take your soaked cashews and that additional 1/2 cup of broth and garlic powder and add them to a high speed blender and crank until well blended. Pour that delicious garlic cream sauce into your potatoes and mash the heck out of them. Stir, set aside.
By now your lentils stew should be getting there. Add the corn starch and cook another minute to let it thicken. Now add the spinach and stir until it’s wilted.
Plate your mash into a bowl and top with the lentil stew and diced pickles. Enjoy!
Servings 4
- Amount Per Serving
- Calories 431kcal
- % Daily Value *
- Total Fat 8.9g14%
- Saturated Fat 1.8g9%
- Sodium 394.97mg17%
- Potassium 2064mg59%
- Total Carbohydrate 80.2g27%
- Dietary Fiber 12.9g52%
- Sugars 10g
- Protein 12.9g26%
- Calcium 9 mg
- Iron 32 mg
- Vitamin D 630 IU
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
