Lentil, Brown Rice and Carrot Stew Recipe

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Photo by Laura Theodore
This hearty stew is loaded with fiber, protein and antioxidants.
6 to 8 servings SERVINGS


  • 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


  • 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.
  • Add kale, cover and cook, stirring occasionally, for about 20 minutes.
  • Add basil and cook for 5 minutes, or until rice is soft.
  • Season with salt and pepper. Makes 6 to 8 servings. Find more vegan recipes in 4 Plant-Based Meals for Vegan Eating.

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.

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