This Vegan Colombian Lentil Stew is a wholesome, comforting dish packed with plant-based protein and fiber.
Naturally low in saturated fat, it blends tender lentils, fresh vegetables, and fragrant spices for a nutritious meal.
Quick to prepare without soaking lentils, it’s perfect for weeknight dinners or meal prep.
Rich, satisfying, and easy, it’s a flavorful addition to any healthy cooking routine.
Vegan Colombian Lentil Stew
Equipment
- 1 large saucepan or pot (at least 3 liters)
- 1 cutting board
- 1 sharp knife
- 1 stirring spoon
- Measuring Cups and Spoons
Ingredients
- 250 g lentils
- 2 tbsp vegetable oil
- 2 green onions scallions, finely chopped
- 1 clove garlic finely minced
- ½ tsp ground cumin
- 100 g carrot peeled and diced into small cubes
- 1 medium tomato chopped
- 200 g white potato peeled and diced into small cubes
- Salt and black pepper to taste
- 2 tbsp fresh cilantro chopped
- 800 ml water or vegetable stock adjust as needed
Instructions
- Prepare the Ingredients: Before starting the stew, gather all ingredients and prepare them carefully. Peel and dice the carrot into tiny cubes for even cooking. Peel the potato and cut it into similarly sized small cubes. Chop the green onions finely, and mince the garlic. Chop the tomato into small pieces. Wash and chop the cilantro. Preparing all ingredients beforehand ensures smooth cooking without interruptions.
- Sauté Aromatics: Place a large saucepan or pot over medium heat and add 2 tablespoons of vegetable oil. Once heated, add the chopped green onions and minced garlic. Sauté gently for about 5 minutes, stirring occasionally, until the onions soften and the garlic releases its fragrance. This step builds the flavor base for the stew, giving it a rich aroma and depth.
- Toast the Spices: Add 1/2 teaspoon of ground cumin to the aromatics in the pot. Stir continuously for about 30 seconds to 1 minute until the cumin becomes fragrant. Toasting the spices at this stage allows their oils to release, infusing the dish with warm and earthy flavors, which are characteristic of Colombian cuisine.
- Cook the Vegetables: Add the chopped tomato and diced carrots to the pot. Increase the heat to medium-high and cook for 3 to 5 minutes while stirring occasionally. This allows the tomato to soften and the carrot to begin cooking, releasing their natural sweetness and forming a flavorful base for the stew.
- Add Lentils and Potatoes: Gently stir in the lentils and diced potatoes into the pot. Mix them with the sautéed vegetables and spices so that they are coated evenly. Adding them at this point ensures they absorb the aromatic flavors while cooking, creating a harmonious taste throughout the stew.
- Add Liquid and Cilantro: Pour in enough water or vegetable stock to cover the mixture by about two centimeters. Stir in the chopped cilantro and season with salt and black pepper to taste. The cilantro adds freshness and brightness to the stew, balancing the warm, earthy flavors of the lentils and spices.
- Bring to a Boil: Increase the heat to high and bring the mixture to a gentle boil. Stir occasionally to prevent sticking and ensure even cooking. Once the liquid begins to bubble, reduce the heat to low to allow for slow simmering. This gentle cooking process allows the lentils and vegetables to absorb flavors fully while softening evenly.
- Simmer Until Tender: Cover the pot with a lid and let the stew simmer gently for 20 to 60 minutes, depending on the type of lentils used. Stir occasionally to ensure nothing sticks to the bottom. Check the lentils and potatoes for tenderness; they should be soft but not mushy. If the consistency is too watery, remove the lid in the final minutes of cooking to allow excess liquid to evaporate and thicken the stew.
- Adjust Seasoning and Serve: Taste the stew and adjust seasoning with salt and pepper as needed. Stir well and allow the flavors to meld for a few more minutes. Serve hot with your choice of sides such as steamed rice, crispy patacones, ripe avocado slices, or a fresh salad for a complete meal.
- Store Leftovers Properly: Let any leftover stew cool to room temperature before transferring to an airtight container. Store in the refrigerator for up to three days. Reheat gently over medium-low heat, adding a splash of water or vegetable stock if needed to loosen the consistency. This makes it an excellent make-ahead meal for busy days.
Notes
- Use fresh vegetables for the best flavor and texture. If fresh produce isn’t available, frozen carrots and potatoes work well too.
- Adjust the liquid depending on the type of lentils you use; some varieties cook faster and absorb more water.
- For a richer taste, use homemade vegetable stock instead of plain water.
- Always season gradually and taste as you cook to achieve balanced flavor.
- This stew can be adapted with extra vegetables like zucchini, spinach, or bell peppers for variety.
Chef’s Secrets For Rich Flavor
The key to making this lentil stew truly delicious lies in layering flavors.
Sautéing onions and garlic slowly allows the natural sweetness to develop and creates a deep foundation for the stew.
Toasting spices like cumin intensifies their aroma, creating a warm, earthy flavor.
Fresh cilantro added towards the end preserves its bright aroma, adding a refreshing contrast.
Cooking lentils without soaking saves time, but simmering slowly gives them a creamy texture while allowing them to absorb the seasonings fully.
Finally, letting the stew rest for a few minutes before serving lets the flavors meld beautifully.
Serving Suggestions For Every Occasion
This Vegan Colombian Lentil Stew pairs wonderfully with a variety of sides.
Serve over fluffy white or brown rice for a hearty, filling meal.
For a Colombian touch, add crispy patacones on the side or slices of ripe avocado for creaminess.
A simple green salad with lime dressing adds freshness to balance the stew’s warmth.
You can also enjoy it as a stand-alone dish for a nutritious, protein-rich meal.
For meal prep, store in individual containers and pair with rice or a side salad for an easy grab-and-go lunch or dinner.
Storage Tips To Keep Fresh
Store any leftover stew in an airtight container in the refrigerator for up to three days.
Make sure it cools to room temperature before sealing the container to maintain flavor and freshness.
When reheating, add a splash of water or vegetable stock to loosen the texture, stirring gently over medium heat.
You can also freeze the stew for up to three months.
For best results, store in a freezer-safe container with some headspace to allow expansion.
Thaw overnight in the fridge and reheat gently to preserve the stew’s texture and flavor.
Frequently Asked Questions
1. Can I use red lentils for this recipe?
Yes, red lentils can be used, but they cook faster and tend to become softer and slightly mushy.
Reduce simmering time and check texture frequently to avoid overcooking. Red lentils will give the stew a creamier consistency.
2. Is this recipe gluten-free?
Absolutely! This lentil stew is naturally gluten-free, making it suitable for gluten-sensitive diets. Just ensure your vegetable stock (if using) is certified gluten-free.
3. Can I make this stew in a pressure cooker?
Yes, using a pressure cooker can significantly shorten cooking time. Sauté the aromatics first, then add the lentils, vegetables, and liquid.
Cook under pressure for about 10-15 minutes, then release pressure and adjust seasoning.
4. How can I make this stew spicier?
To add spice, include finely chopped fresh chili, a pinch of cayenne pepper, or smoked paprika when sautéing the aromatics. Adjust spice levels gradually to suit your taste.
5. What other vegetables can I add?
You can add vegetables like zucchini, spinach, bell peppers, or pumpkin to enhance flavor and nutrition. Add leafy greens towards the end of cooking to preserve their texture and nutrients.
