This hearty vegan lentil stew with sauerkraut is a true powerhouse: packed with plant-based protein, high in fiber, and loaded with essential minerals.
When the weather turns cold and dreary, it’s the perfect time for warming stews that comfort both heart and stomach. And what’s better than a bowl of hearty, aromatic lentil stew? A true home-cooked classic!
Today, I'm sharing a recipe for a vegan lentil stew with sauerkraut - a surprisingly delicious combination where sauerkraut adds a touch of tangy freshness. This sauerkraut soup or stew is not only wholesome and satisfying but also packed with plant-based protein and fiber.
Lentils, sauerkraut, and potatoes make a perfect trio, providing your body with everything it needs in the cold season - protein, fiber, minerals, and loads of flavor - all in a single bowl. A touch of homemade cashew cream adds extra creaminess to this hearty brown lentil and sauerkraut stew.
And if there happen to be any leftovers, the stew is even tastier the next day. So it may be worth making a double batch!
Step-By-Step Instructions
The ingredient list might be a bit long, but the preparation is incredibly easy. Let’s get started!
- Step 1: Sauté the onions, then add the tomato paste, garlic, vegetables and potatoes.
- Step 2: Add the spices, bay leaves, lentils and vegetable stock and bring to a boil.
- Step 3: After about 20 minutes, stir in the sauerkraut and heat through.
- Step 4: Blend the cashews with water until smooth and add to the stew. Stir well and serve.
Now it's time to ladle up a hot bowl and dig in! This stew pairs beautifully with fresh, crusty bread like a hearty rye or sourdough loaf. The thick crust and robust flavor perfectly complement the stew, creating a thoroughly warming meal.
Tip For More Protein
This hearty vegetable and potato stew is packed with essential vitamins and nutrients, and the lentils add a generous amount of plant-based protein! For an extra protein boost, consider adding a meat substitute like vegan sausages or smoked tofu.
Simply cut the tofu or sausages into cubes or slices, then pan-fry until golden brown for an added layer of savory, roasted flavor.
FAQ
That is not necessary. You should just rinse them well.
You can either use a vegan cream substitute, e.g. soy-based, or - for a less creamy version - simply use a creamy plant-based drink, such as soy or pea milk or even coconut milk from a can.
More Hearty Stew Recipe
Fancy more simple, delicious vegan soup and stew recipes that can be easily prepared in one pot? Then take a look here:
I hope you’ll give this healthy vegan lentil stew recipe with sauerkraut a try. If you love this recipe, be sure to leave a comment, rate the recipe and tag me on instagram (#veggiejam) with your recreation.
PrintRecipe
Vegan Lentil Stew With Sauerkraut
- Prep Time: 10 min
- Cook Time: 30 min
- Total Time: 40 min
- Yield: 4 servings 1x
Description
This hearty vegan lentil stew with sauerkraut is a true powerhouse: packed with plant-based protein, high in fiber, and loaded with essential minerals.
Ingredients
- ⅓ cup (40 g) cashew nuts
- 1 onion
- 2 garlic cloves
- 2 tbsp tomato paste
- 1 celery stalk
- 3 carrots
- 400 g potatoes (~2 cups chunks)
- 2 bay leaves
- 1 cup (200 g) green or brown lentils
- 3 ½ cups (850 ml) vegetable stock
- 1 tbsp Worcestershire sauce (optional)
- 1 cup (200 g) sauerkraut
- 2 tsp paprika
- 1 tsp thyme, dried
- 1 tsp salt
- Black pepper
- ½ bunch fresh parsley, chopped + more for garnish
Instructions
- Pour boiling/hot water over the cashews and set aside.
- Dice the onion and mince the garlic. Finely dice the celery and carrot. Peel the potatoes and cut into bite-sized pieces.
- Heat a large pot over medium heat, add a few spoons of water and sauté the onion until translucent.
- Stir in the tomato paste and garlic and cook for approx. 1 minute.
- Add the carrots, celery and potatoes, stir and cook for 3 minutes.
- Rinse the lentils well and drain.
- Add the spices, bay leaves, Worcestershire sauce, lentils and vegetable stock. Stir and bring to a boil.
- Cover and simmer over a medium heat for about 18-20 minutes until the potatoes and lentils are cooked through.
- Stir in the sauerkraut and heat through.
- Drain the soaked cashews and blend with ½ cup (125 ml) water until smooth.
- Pour the cashew cream into the pot and stir well.
- Season to taste with salt and pepper and stir in ½ bunch of chopped parsley.
Nutrition
- Serving Size: 1 serving
- Calories: 341 kcal
- Sugar: 6.6 g
- Fat: 5.5 g
- Saturated Fat: 1 g
- Unsaturated Fat: 3.6 g
- Carbohydrates: 46.3 g
- Fiber: 12.1 g
- Protein: 18.8 g
This post is also available in German (Deutsch).
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