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Why You'll Love This warm lentil and kale stew with roasted root vegetables for meal prep
- High in Protein: Lentils are a great source of protein, making this stew a great option for vegetarians and vegans.
- Packed with Fiber: The combination of lentils, kale, and root vegetables makes this stew a fiber powerhouse.
- Customizable: You can customize this recipe to your taste by adding your favorite spices or herbs.
- Make-Ahead Friendly: This stew is perfect for meal prep - you can make it ahead of time and portion it out for the rest of the week.
- Inexpensive: This recipe is very budget-friendly - lentils and vegetables are relatively inexpensive, making it a great option for a weeknight dinner.
- Healthy: This stew is a healthy and nutritious option - it's low in calories and high in nutrients.
- Easy to Make: This recipe is very easy to make - simply sauté the onions and garlic, add in the lentils and vegetables, and let the stew simmer until everything is tender.
- Delicious: This stew is incredibly delicious - the combination of tender lentils, caramelized root vegetables, and slightly bitter kale is a match made in heaven.
Ingredient Breakdown
The key ingredients in this recipe are lentils, kale, root vegetables (such as carrots, parsnips, and sweet potatoes), onions, garlic, cumin, coriander, and vegetable broth. The lentils provide a boost of protein and fiber, while the kale adds a burst of nutrients and flavor. The root vegetables are roasted in the oven until they're caramelized and golden brown, adding a sweet and earthy flavor to the stew. The onions and garlic are sautéed in olive oil until they're soft and fragrant, adding a depth of flavor to the stew. The cumin and coriander add a warm, spicy flavor, while the vegetable broth provides a rich and savory base for the stew.
How to Make warm lentil and kale stew with roasted root vegetables for meal prep
Heat 2 tablespoons of olive oil in a large pot over medium heat. Add 1 onion, chopped, and 3 cloves of garlic, minced. Cook until the onions are translucent and the garlic is fragrant, about 5 minutes.
Add 1 cup of brown or green lentils, rinsed and drained, 2 cups of chopped kale, 2 medium carrots, peeled and chopped, 2 medium parsnips, peeled and chopped, and 1 large sweet potato, peeled and chopped. Cook for 1 minute, stirring constantly.
Add 4 cups of vegetable broth, 1 teaspoon of ground cumin, and 1 teaspoon of ground coriander. Bring the mixture to a boil, then reduce the heat to low and simmer, covered, until the lentils and vegetables are tender, about 30-40 minutes.
Preheat the oven to 425°F (220°C). Toss the chopped root vegetables with 2 tablespoons of olive oil, salt, and pepper. Spread the vegetables out in a single layer on a baking sheet and roast until they're caramelized and golden brown, about 20-25 minutes.
Add the roasted root vegetables to the stew and stir to combine. Season with salt and pepper to taste.
Serve the stew hot, garnished with chopped fresh herbs, if desired.
Tips for Perfect Results
Use fresh, high-quality ingredients to ensure the best flavor and texture.
Cook the lentils until they're tender, but still retain some texture. Overcooking can make them mushy and unappetizing.
Roasting the vegetables at high heat helps to caramelize them and bring out their natural sweetness.
Season the stew with salt and pepper to taste, and adjust the seasoning as needed.
Feel free to experiment with different spices and herbs to find the combination that you enjoy the most.
This stew can be made ahead of time and refrigerated or frozen for later use.
If you like a little heat in your stew, you can add some red pepper flakes or diced jalapenos to give it a kick.
Garnish the stew with chopped fresh herbs, such as parsley or cilantro, to add a burst of freshness and flavor.
Common Mistakes to Avoid
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Not Rinsing the Lentils: Failing to rinse the lentils can result in a stew that's cloudy and unappetizing.
Fix: Rinse the lentils thoroughly before cooking to remove any impurities.
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Overcooking the Vegetables: Overcooking the vegetables can make them mushy and unappetizing.
Fix: Cook the vegetables until they're tender, but still retain some texture.
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Not Seasoning to Taste: Failing to season the stew to taste can result in a dish that's bland and unappetizing.
Fix: Season the stew with salt and pepper to taste, and adjust the seasoning as needed.
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Not Using Fresh Ingredients: Using old or low-quality ingredients can result in a stew that's lacking in flavor and texture.
Fix: Use fresh, high-quality ingredients to ensure the best flavor and texture.
Variations & Substitutions
Add some red pepper flakes or diced jalapenos to give the stew a kick.
Try using different types of lentils, such as red or yellow lentils, for a different flavor and texture.
Add a splash of vinegar or lemon juice to balance out the flavors and add some brightness to the stew.
Try using different types of vegetables, such as zucchini or bell peppers, for a different flavor and texture.
Add some chopped nuts or seeds, such as almonds or pumpkin seeds, for a crunchy texture and nutty flavor.
Try using different types of broth, such as chicken or beef broth, for a different flavor and texture.
Storage & Make-Ahead
The stew can be stored at room temperature for up to 2 hours. After 2 hours, it's best to refrigerate or freeze the stew to prevent bacterial growth.
The stew can be stored in the refrigerator for up to 5 days. It's best to store it in an airtight container and keep it at a consistent refrigerator temperature of 40°F (4°C) or below.
The stew can be frozen for up to 3 months. It's best to store it in an airtight container or freezer bag and keep it at 0°F (-18°C) or below. When you're ready to eat it, simply thaw it overnight in the refrigerator and reheat it to an internal temperature of 165°F (74°C).
Frequently Asked Questions
Can I make this ahead of time?
Yes! You can prepare this recipe up to 2 days in advance. Store it covered in the refrigerator and bring to room temperature before serving. The flavors actually improve as they meld together overnight.
Can I use different types of lentils?
Yes, you can use different types of lentils, such as red or yellow lentils, for a different flavor and texture. Keep in mind that the cooking time may vary depending on the type of lentil you use.
Can I add other ingredients to the stew?
Yes, you can add other ingredients to the stew, such as diced bell peppers or chopped fresh herbs, to give it more flavor and texture. Just be sure to adjust the seasoning and cooking time as needed.
How do I reheat the stew?
You can reheat the stew on the stovetop or in the microwave. If reheating on the stovetop, heat it over low heat, stirring occasionally, until it's hot and steaming. If reheating in the microwave, heat it in 30-second increments, stirring between each interval, until it's hot and steaming.
Can I freeze the stew?
Yes, you can freeze the stew for up to 3 months. Simply store it in an airtight container or freezer bag and keep it at 0°F (-18°C) or below. When you're ready to eat it, simply thaw it overnight in the refrigerator and reheat it to an internal temperature of 165°F (74°C).
Is this recipe vegan?
Yes, this recipe is vegan. It doesn't contain any animal products, making it a great option for vegans and vegetarians.
Can I make this recipe gluten-free?
Yes, you can make this recipe gluten-free by using gluten-free broth and being mindful of any gluten-containing ingredients you add to the stew.
warm lentil and kale stew with roasted root vegetables for meal prep
Ingredients
- 1 cup dried green or brown lentils, rinsed and drained
- 2 cups water or vegetable broth
- 2 tablespoons olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 2 carrots, peeled and chopped
- 2 parsnips, peeled and chopped
- 2 potatoes, peeled and chopped
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 2 cups chopped kale, stems removed and discarded, leaves coarsely chopped
Instructions
- Step 1: Roast the Root Vegetables. Preheat the oven to 425°F (220°C). In a large bowl, toss together the chopped carrots, parsnips, and potatoes with 1 tablespoon of olive oil, salt, and pepper. Spread the vegetables out in a single layer on a baking sheet and roast for 20-25 minutes, or until tender and lightly browned.
- Step 2: Sauté the Onion and Garlic. In a large pot, heat the remaining 1 tablespoon of olive oil over medium heat. Add the chopped onion and cook for 5-7 minutes, or until softened and translucent. Add the minced garlic and cook for an additional 1-2 minutes, or until fragrant.
- Step 3: Add the Lentils and Broth. Add the rinsed and drained lentils to the pot, along with the water or vegetable broth, thyme, and rosemary. Bring the mixture to a boil, then reduce the heat to low and simmer for 20-25 minutes, or until the lentils are tender.
- Step 4: Add the Roasted Vegetables and Kale. Once the lentils are cooked, add the roasted root vegetables and chopped kale to the pot. Stir to combine and cook for an additional 5-7 minutes, or until the kale has wilted.
- Step 5: Season and Serve. Season the stew with salt and pepper to taste, then serve hot, garnished with fresh herbs if desired.
- Step 6: Store Leftovers. Let the stew cool completely, then transfer it to an airtight container and refrigerate for up to 3-5 days or freeze for up to 2-3 months. Reheat the stew gently over low heat, adding a splash of water or broth if needed to thin the consistency.
Recipe Notes
- To freeze the stew, let it cool completely, then transfer it to an airtight container or freezer-safe bag and store in the freezer for up to 2-3 months. Reheat the stew gently over low heat, adding a splash of water or broth if needed to thin the consistency.
- To make the stew more substantial, add some cooked sausage, bacon, or chicken to the pot along with the lentils and vegetables.
- For a creamier stew, add a splash of heavy cream or coconut cream towards the end of cooking time.
- To make the stew more flavorful, add a teaspoon of smoked paprika or dried oregano to the pot along with the thyme and rosemary.
