Love this recipe? Save it to Pinterest before you forget!
Why You'll Love This batch cook high protein lentil and kale stew for easy dinners
- High in Protein: This stew is packed with lentils, kale, and other protein-rich ingredients, making it perfect for a post-workout meal or a healthy dinner option.
- Easy to Make: The recipe is simple and requires minimal preparation time, making it a great option for busy weeknights.
- Customizable: You can customize the recipe to suit your taste preferences by adding your favorite spices, herbs, or vegetables.
- Batch Cooking: This recipe makes a large batch of stew that can be refrigerated or frozen for later use, making it perfect for meal prep.
- Nutritious: The stew is packed with nutrients, including fiber, vitamins, and minerals, making it a healthy and satisfying meal option.
- Cost-Effective: The ingredients are affordable and readily available, making it a budget-friendly option for a healthy meal.
- Comforting: The stew is a comforting and warming meal that's perfect for a cold winter's night or a cozy evening with family and friends.
- Make-Ahead: The stew can be made ahead of time and refrigerated or frozen for later use, making it a great option for busy households.
Ingredient Breakdown
The key ingredients in this recipe are lentils, kale, onions, garlic, and diced tomatoes. The lentils provide a boost of protein and fiber, while the kale adds a burst of vitamins and antioxidants. The onions and garlic add a depth of flavor, and the diced tomatoes provide a touch of sweetness. When selecting these ingredients, look for fresh and high-quality options. For the lentils, choose green or brown lentils, as they hold their shape well and have a slightly firmer texture. For the kale, choose curly or lacinato kale, as they have a milder flavor and a softer texture. You can also substitute the kale with other leafy greens like spinach or collard greens.
How to Make batch cook high protein lentil and kale stew for easy dinners
Heat 2 tablespoons of olive oil in a large pot over medium heat. Add 1 large onion, diced, and 3 cloves of garlic, minced. Cook until the onions are translucent, about 5 minutes.
Add 1 cup of brown or green lentils, rinsed and drained, to the pot. Add 1 teaspoon of ground cumin, 1 teaspoon of smoked paprika, and 1/2 teaspoon of salt. Cook for 1 minute, stirring constantly.
Add 2 cups of diced tomatoes and 2 cups of chopped kale to the pot. Stir to combine, then bring the mixture to a boil.
Reduce the heat to low and simmer the stew for 30-40 minutes, or until the lentils are tender and the kale is wilted.
Season the stew with salt and pepper to taste, then serve hot, garnished with chopped fresh herbs or a dollop of yogurt, if desired.
Tips for Perfect Results
Using fresh and high-quality ingredients will result in a more flavorful and nutritious stew.
Lentils can become mushy and unappetizing if overcooked. Cook them until they're tender but still hold their shape.
Adding aromatics like onions, garlic, and spices will add depth and complexity to the stew.
Don't be afraid to experiment with different spices and seasonings to find the perfect flavor combination for your taste buds.
Add some diced chicken or sausage to the stew for a hearty and satisfying one-pot meal.
This stew freezes beautifully, making it a great option for meal prep or future meals.
Common Mistakes to Avoid
-
Overcooking the Lentils: Overcooking the lentils can result in a mushy and unappetizing texture. Cook them until they're tender but still hold their shape.
Fix: Check the lentils frequently during cooking and remove them from heat when they're tender.
-
Not Using Enough Liquid: Not using enough liquid can result in a stew that's too thick and dry. Use enough liquid to cover the ingredients and allow for simmering.
Fix: Add more liquid to the stew and adjust the seasoning as needed.
-
Not Seasoning Enough: Not seasoning the stew enough can result in a bland and unappetizing flavor. Season the stew generously with salt, pepper, and other spices.
Fix: Taste the stew frequently during cooking and adjust the seasoning as needed.
-
Not Using Fresh Ingredients: Not using fresh ingredients can result in a stew that's lacking in flavor and nutrition. Use fresh and high-quality ingredients for the best results.
Fix: Use fresh and high-quality ingredients, and avoid using frozen or canned ingredients when possible.
Variations & Substitutions
Add 1 cup of chopped spinach and 1/2 cup of crumbled feta cheese to the stew for a creamy and flavorful twist.
Add 1 pound of diced chicken and 1/2 pound of sliced sausage to the stew for a hearty and satisfying one-pot meal.
Replace the chicken broth with vegetable broth and omit the feta cheese for a vegan-friendly version of the stew.
Use gluten-free broth and omit the wheat products for a gluten-free version of the stew.
Storage & Make-Ahead
The stew can be stored at room temperature for up to 2 hours. After 2 hours, it's recommended to refrigerate or freeze the stew to prevent bacterial growth.
The stew can be stored in the refrigerator for up to 5 days. Allow the stew to cool completely before refrigerating, and reheat it to an internal temperature of 165°F (74°C) before serving.
The stew can be frozen for up to 3 months. Allow the stew to cool completely before freezing, and reheat it to an internal temperature of 165°F (74°C) before serving. When reheating, add a little water or broth to prevent the stew from becoming too thick.
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 freeze this recipe?
Yes! This recipe freezes beautifully. Allow the stew to cool completely before freezing, and reheat it to an internal temperature of 165°F (74°C) before serving. When reheating, add a little water or broth to prevent the stew from becoming too thick.
Is this recipe vegan-friendly?
Not in its current form, but it can be easily adapted to be vegan-friendly. Replace the chicken broth with vegetable broth and omit the feta cheese. You can also add other vegan-friendly ingredients like tofu or tempeh for added protein.
Can I make this recipe in a slow cooker?
Yes! This recipe can be made in a slow cooker. Brown the onions and garlic in a pan, then add all the ingredients to the slow cooker and cook on low for 6-8 hours or high for 3-4 hours.
Can I add other ingredients to this recipe?
Yes! This recipe is very versatile, and you can add other ingredients to suit your taste preferences. Some ideas include diced chicken or sausage, chopped bell peppers, or grated carrots. Just be sure to adjust the cooking time and liquid accordingly.
Is this recipe gluten-free?
Not in its current form, but it can be easily adapted to be gluten-free. Use gluten-free broth and omit the wheat products. You can also add other gluten-free ingredients like gluten-free pasta or rice.
Can I make this recipe in a large batch?
Yes! This recipe can be easily scaled up or down to suit your needs. Just be sure to adjust the cooking time and liquid accordingly. You can also freeze the stew in individual portions for later use.
batch cook high protein lentil and kale stew for easy dinners
Ingredients
- 1 cup dried green or brown lentils, rinsed and drained
- 2 cups water or vegetable broth
- 1 tablespoon olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 2 cups chopped kale, stems removed and discarded, leaves coarsely chopped
- 1 can (14.5 oz) diced tomatoes
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup chopped fresh parsley
Instructions
- Step 1: Saute the Onion and Garlic. Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and cook for an additional 1-2 minutes, until fragrant.
- Step 2: Add the Lentils and Water. Add the rinsed lentils, water or broth, and diced tomatoes to the pot. Bring the mixture to a boil, then reduce the heat to low and simmer, covered, for 20-25 minutes, or until the lentils are tender.
- Step 3: Add the Kale and Seasonings. Stir in the chopped kale, dried thyme, salt, and black pepper. Continue to simmer, covered, for an additional 5-10 minutes, or until the kale is tender.
- Step 4: Taste and Adjust. Taste the stew and adjust the seasoning as needed.
- Step 5: Serve and Garnish. Serve the stew hot, garnished with chopped fresh parsley.
- Step 6: Store Leftovers. Let the stew cool, then refrigerate or freeze for later use.
Recipe Notes
- To freeze the stew, let it cool completely, then transfer it to an airtight container or freezer bag and store in the freezer for up to 3 months.
- To reheat the stew, thaw it overnight in the refrigerator, then reheat it over low heat, stirring occasionally, until warmed through.
- You can also make this recipe in a slow cooker: Brown the onion and garlic, then add all the ingredients to the slow cooker and cook on low for 6-8 hours.
- For an extra boost of protein, you can add cooked chicken, turkey, or tofu to the stew.
