Lentil, Brown Rice and Carrot Stew Recipe

This whole food plant-based recipe makes a great vegan or vegetarian dish for dinner with friends.



From "Vegan-Ease: An Easy Guide to Enjoying a Plant-Based Diet"
July/August 2016

  • Lentil Brown Rice and Carrot
    This hearty stew is loaded with fiber, protein and antioxidants.
    Photo by Laura Theodore
  • Lentil Brown Rice and Carrot

Yield: 6 to 8 servings

This delightfully fragrant and satisfying stew makes impressive fare for company. Serve with crusty whole-grain bread and a crisp green salad on the side.

Ingredients:

• 4-1/2 cups cubed zucchini (1- to 1-1/2 inch cubes)
• 2 cups chopped fresh tomatoes
• 1-2/3 cups sliced carrots
• 1 cup long-grain brown rice, rinsed
• 1 cup green lentils, sorted and rinsed
• 1 small sweet onion, chopped
• 1/4 cup thinly sliced fresh garlic
• 2 vegetable bouillon cubes
• 1-1/2 teaspoons reduced-sodium tamari
• 10 cups water
• 3 cups lightly packed, thinly sliced kale
• 1/4 cup chopped fresh basil
• Sea salt, to taste
• Freshly ground pepper, to taste

Instructions:

1. Put zucchini, tomatoes, carrots, rice, lentils, onion, garlic, bouillon and tamari in a large soup pot. Pour in water. Cover and cook over medium-low heat, stirring occasionally, for 40 minutes.

2. Add kale, cover and cook, stirring occasionally, for about 20 minutes.

3. Add basil and cook for 5 minutes, or until rice is soft.

4. Season with salt and pepper. Makes 6 to 8 servings.

Find more vegan recipes in 4 Plant-Based Meals for Vegan Eating.

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