Vegan Bean and Lentil Stew Recipe (Gluten-Free)

Dried beans and lentils are rich in essential nutrients like proteins, vitamins, and minerals, which promote healthy skin from the inside out.

Their high antioxidant content helps combat free radicals, reducing signs of aging and maintaining youthful skin. Additionally, the fiber in beans and lentils aids in detoxification, improving overall skin clarity and radiance.

Ingredients

• 2 Tbsp Olive Oil
• 1 medium yellow onion (diced)
• 2 stalks celery (chopped)
• 3-4 large carrots (peeled and coined)
• 1 clove garlic (minced)
• 1 cup of dried beans and lentils (green and/or red lentils, black beans, kidney beans, pinto beans, navy beans, black eyed peas)
• 6 cups vegetable stock
• (1) 28 oz can diced tomatoes
• 3 Tbsp tomato paste
• 1 Tbsp turmeric (optional*)
• 2 tsp chili powder

Directions

1. Rinse dried beans and lentils and spread them out on a towel to pick out any pieces of rock, sediment, or shells.

2. Place beans and lentils into a bowl and cover with cold water (water level needs to be several inches above the top of the beans, as they will soak up quite a bit).

3. Cover and soak overnight (or at least 12 hours).

4. Drain and rinse beans well.

5. In a deep stock pot, heat the olive oil on medium high and add onion, garlic, celery, and carrots, stirring regularly until slightly softened (about 8 minutes).

6. Add in the turmeric, chili powder, and tomato paste and stir well.

7. Gently add the diced tomatoes and rinsed beans, taking care to fold all ingredients together so remain intact.

8. Add stock and stir all ingredients together.

9. Reduce heat to medium low and simmer for an hour and a half (beans should be easily mashed with a fork when finished).

10. Serve (see notes below for additions and side ideas).

Notes

This is another great 'family meal prep' activity, getting those little hands used to sorting beans, chopping veggies, and learning measurements!

My husband and I are fans of heat, so we add some red pepper flakes to our final dish, and I also think hot (chili-infused) honey would be an excellent addition.

*I add turmeric to just about everything I can for it's anti-inflammatory benefits (just ask my husband), but is totally optional.

Not-so-vegan or gluten-free additions:

This stew recipe is very chili-esque and would be great friends with a topping of shredded cheese, greek yogurt, and avocado.

If you're not on the vegan path, use bone broth in place of the vegetable stock for even more anti-inflammatory benefits and an immune system boost.

Whip up a batch of corn muffins or slice an Italian loaf to dip in a bath of olive oil and vinegar for the ultimate cold weather comfort meal!