Why Make This High Protein Lentil Stew Over Mashed Potatoes
High Protein Lentil Stew Over Mashed Potatoes is a dish that truly warms the heart and the stomach. Perfect for chilly evenings or any time you crave something cozy, this stew is not just delicious but also packed with nutrition. Rich in plant-based protein, the combination of lentils, quinoa, and optional tofu makes it a satisfying meal that fuels your body while being easy on the palate. Served over creamy mashed potatoes, each comforting bite blends the hearty flavors of the stew with the smooth texture of the potatoes, making every forkful a delightful experience.
How to Make High Protein Lentil Stew Over Mashed Potatoes
Making High Protein Lentil Stew Over Mashed Potatoes is a straightforward process that doesn’t require advanced cooking skills. Begin by sautéing your aromatics to build a deep flavor base, then add the lentils and grains for protein and texture. While the stew simmers, prepare the mashed potatoes—an easy task that transforms humble potatoes into a creamy masterpiece. The end result is a wholesome meal that nourishes your body and soul, ideal for dinner with family or as a meal prep option for the week ahead.
Ingredients:
- 1 tablespoon olive oil
- 1 large onion (chopped)
- 2 carrots (diced)
- 2 stalks celery (diced)
- 3 cloves garlic (minced)
- 1 cup brown or green lentils (rinsed)
- 1 cup red lentils (rinsed)
- 1/2 cup quinoa (rinsed)
- 4 cups vegetable broth
- 14.5 ounce can diced tomatoes (undrained)
- 1 cup firm tofu (cubed, optional)
- 2 tablespoons nutritional yeast
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- 2 bay leaves
- Salt and black pepper (to taste)
- 2 pounds potatoes (peeled and cubed)
- 1/2 cup plain Greek yogurt (or plant-based protein yogurt)
- 1/4 cup butter (or vegan butter)
- 1 scoop unflavored or savory plant-based protein powder
Directions:
- Heat olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery, and cook until softened, about 5-7 minutes.
- Add the minced garlic and cook for another minute until fragrant.
- Stir in the rinsed lentils, quinoa, vegetable broth, diced tomatoes, optional tofu cubes, nutritional yeast, dried thyme, dried rosemary, and bay leaves. Season with salt and pepper to taste.
- Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for 40-50 minutes, or until the lentils and quinoa are tender.
- While the stew is simmering, prepare the mashed potatoes. Place the peeled and cubed potatoes in a large pot and cover with salted water. Bring to a boil and cook for 15-20 minutes, or until the potatoes are fork-tender.
- Drain the potatoes thoroughly and return them to the pot. Add the Greek yogurt, butter, protein powder, salt, and pepper. Mash until smooth and creamy.
- Once the lentil stew is done, remove the bay leaves. Taste and adjust the seasoning if necessary.
- To serve, place a scoop of protein-enhanced mashed potatoes in a bowl and ladle the hot lentil stew over the top.
Nutritional Information
Per serving (approx. 1 cup stew and 1/2 cup mashed potatoes):
- Calories: 450
- Protein: 22g
- Carbohydrates: 66g
- Dietary Fiber: 15g
- Fats: 12g
- Saturated Fats: 4g
- Sugars: 5g
How to Serve High Protein Lentil Stew Over Mashed Potatoes
This warming dish makes an excellent centerpiece for any dinner table. Serve it with a side of crusty bread for dipping into the stew or alongside a fresh green salad for a balanced meal. It’s great for gatherings with friends or family, providing both nourishment and comfort. You can also top the dish with fresh herbs or a sprinkle of additional nutritional yeast to enhance the flavors just before serving.
How to Store High Protein Lentil Stew Over Mashed Potatoes
Leftovers can be stored in airtight containers in the refrigerator for up to 4 days. The stew and mashed potatoes store well separately or combined. For longer storage, you can freeze them for up to 3 months. When reheating, simply warm the stew on the stovetop and microwave or reheat the mashed potatoes, adding a splash of water or extra yogurt to restore creaminess.
Expert Tips for Perfect High Protein Lentil Stew Over Mashed Potatoes
- Choose Your Lentils Wisely: Brown lentils hold their shape better, while red lentils can create a thicker stew. Using a mix gives you the best of both worlds.
- Add Seasonings Gradually: Taste the stew as it simmers to adjust seasonings—let each flavor develop fully.
- Creamy Mashed Potatoes: For an extra creamy texture, use a potato masher or a food mill instead of a fork.
- Substitutions: You can swap out quinoa for brown rice or barley. If you want it to be creamier, consider adding more yogurt or a splash of plant-based milk.
Delicious Variations
- Spicy Twist: Add red pepper flakes or diced jalapeños for a kick of heat.
- Herb Infusion: Fresh herbs like parsley or cilantro can brighten up the stew.
- Colorful Additions: Toss in chopped spinach or kale just before serving for a nutrient boost.
- Meaty Version: If you prefer, sauté ground turkey or beef with the vegetables for extra protein and flavor.
Frequently Asked Questions
1. Can I make this recipe vegan?
Yes! Simply use plant-based yogurt and butter, and skip the optional tofu or ensure it’s plant-based.
2. How can I thicken the stew?
If you prefer a thicker stew, you can blend a portion of the cooked stew and stir it back in. Alternatively, add a tablespoon of cornstarch mixed with water toward the end of cooking.
3. What can I substitute for quinoa?
You can use barley, brown rice, or even bulgur wheat. Adjust the cooking time according to your chosen grain.
Conclusion
High Protein Lentil Stew Over Mashed Potatoes is a delightful dish that brings together a variety of textures and flavors, making it perfect for any occasion. With its nutritious ingredients and comforting taste, it’s a meal you’ll want to share with others. Whether you’re serving it for a family dinner, meal prepping for the week, or simply craving something hearty, this recipe is sure to satisfy. So gather your ingredients, roll up your sleeves, and enjoy the warmth and joy that come from making and eating this delicious meal. Happy cooking!