A hearty stew that’s not too heavy, this zesty zucchini lentil stew has the perfect balance of texture, spice, colors and flavors. Sweetness from tomatoes, carrot and bell pepper with savory onion, garlic and zucchini, lentils, fresh basil and a little jalapeno for kick! Smoky bacon salt finishes it off without adding any meat. The lentils make it hearty, providing protein and fiber, while the veggies keep it light. I personally can’t get enough of this delightful stew.
This meatless (VEGAN) stew also helped me use up some of the abundance from the garden. Most everything in my zucchini lentil stew came from our garden, aside from the purchased carrots, garlic, and lentils.
If you’re a vegan, you might be eyeing me with suspicion about that bacon salt. While it’s true that you CAN make bacon salt with bacon, most commercial bacon salts are actually vegan. I actually bought a big bunch of it from San Francisco Salt Company and I’ve been sprinkling it on everything from eggs to veggies to salad dressings, dips and more. It’s kind of addictive, just like bacon.
If you’re a carnivore, give this meatless stew a try first. If you feel something is lacking, you can always add to it. But you might just be surprised at how wonderful a meatless stew can taste. And how good it makes you feel.
A Trick to Make Your Zucchini Lentil Stew Even Better
I employed the “100 year old stew” concept here, using frozen juices from cooking beans (aka aquafaba) and frozen broth from making salsa chicken. This method of cooking adds a depth of flavor that you just can’t get from commercially prepared broths or canned bean juice. And it helps use more of the goodness that you cooked. (If you want it vegan, use veggie broth. )
How to Peel Tomatoes?
You might notice the recipe calls for peeled tomatoes. Of course you can substitute canned tomatoes, but if you have fresh garden tomatoes, it’s so much better to use them! And in case you have never peeled a tomato, I want to let you in on a little secret. All you need to do to peel a tomato is immerse it in boiling water for 30 – 60 seconds. Use a slotted spoon to set that tomato on a towel to cool off a bit, then the peel should just slip right off.
Print
Zucchini Lentil Stew
- Prep Time: 15 min
- Cook Time: 30 min
- Total Time: 45 min
- Yield: 4 – 6 servings 1x
- Category: Soup
- Method: Stovetop
- Cuisine: Fusion
- Diet: Vegetarian
Ingredients
- 1 Tablespoon extra virgin olive oil
- 1 small onion, peeled & chopped
- 4 – 6 cloves garlic, peeled & chopped
- 1/2 of a sweet bell pepper, seeded & chopped
- 2 carrots, peeled & chopped
- 1 – 1 1/2 cups chopped zucchini (about 1 small zucchini, 6 – 7 inches)
- 1 jalapeno, seeded & chopped
- 1 cup tomatoes, peeled & chopped (with juices)
- 1 1/2 pints bean juice or broth
- 1/2 cup dry lentils
- 2 teaspoons better than bouillon
- 2 Tablespoons fresh basil, chopped
- 1 cup chopped kale or spinach
- Bacon salt, to taste (store bought or using this recipe) – or salt + smoked paprika
Instructions
- Heat a medium saucepan over medium heat. Add the olive oil, swirl to coat, then add the onion and saute until soft and translucent. Add the garlic, bell pepper, carrots and zucchini and saute a few minutes longer.
- Stir in the jalapeno, tomato, broth, lentils and bouillon. Stir, then cover and cook for 20 – 30 minutes, stirring occasionally, until the lentils are tender.
- Stir in the basil and kale then add bacon salt to taste (or salt + smoked paprika). Enjoy!
Notes
RECIPE SOURCE: Sumptuous Spoonfuls – https://www.sumptuousspoonfuls.com/ … © Copyright 2023, Sumptuous Spoonfuls. All images & content are copyright protected. Please do not use my images without prior permission. If you want to publish any of my images, please ask first. If you want to republish this recipe as your own, please re-write the recipe in your own words or link back to this post for the recipe.
Nutrition
- Serving Size: About 1 cup
- Calories: 106
- Fiber: 3 g
- Protein: 6 g
Keywords: Lentil, Zucchini, Stew, Soup
2 comments
This was one of the tastiest lentil soups I have EVER made!
★★★★★
I’m so excited that you tried and liked it, Lauren! Thanks so much for taking the time to share a review and comment. 🙂