There’s something incredibly comforting about a big bowl of stew, especially one that’s warm, flavorful, and filling without weighing you down. This high protein vegan lentil and quinoa stew was born out of a cold Sunday afternoon and a pantry full of basics. But the result? Anything but basic.
Lentils and quinoa are two of my favorite plant-based proteins—they’re affordable, nutrient-dense, and cook perfectly in one pot. Combined with bold spices, garlic, tomato, and a pop of fresh greens at the end, this stew is a meal-prep hero that’s satisfying enough for any dinner and even better the next day.
It checks all the boxes: hearty, wholesome, one-pot, high-protein, and naturally vegan.
How To Make High Protein Vegan Lentil And Quinoa Stew
This stew starts the way most good things do: with onions and garlic sizzling gently in a bit of olive oil. Once they’re soft and aromatic, in go the carrots and celery—classic soup base veggies that bring both nutrition and texture.
Next come the spices: cumin, smoked paprika, and a touch of turmeric. Let them toast for just 30 seconds to bloom in the oil—that’s where the magic happens.
Then it’s time to stir in your rinsed lentils and quinoa. These two powerhouses absorb flavor beautifully and cook together in perfect harmony. Add the diced tomatoes and broth, stir it all up, and let it simmer gently for about 25–30 minutes. You’ll know it’s done when everything is tender and the stew has thickened.
Right before serving, fold in some chopped kale or spinach. The greens wilt down beautifully and boost the micronutrients even more. I like to finish mine with a splash of lemon juice and a crack of black pepper.
How To Make Vegan Lentil And Quinoa Stew – High Protein
Course: MainDifficulty: Medium4
servings10
minutes30
minutes343
kcal18.2
gramsIngredients
1 tablespoon of olive oil (120 calories, 0g protein)
1 small yellow onion, diced (28 calories, 0.8g protein)
2 cloves of garlic, minced (9 calories, 0.4g protein)
1 medium carrot, diced (25 calories, 0.5g protein)
1 celery stalk, diced (6 calories, 0.3g protein)
1 teaspoon of ground cumin, 1 teaspoon of smoked paprika , and ½ teaspoon of turmeric
1 cup of dry red lentils, rinsed (678 calories, 50g protein)
½ cup of dry quinoa, rinsed (313 calories, 11g protein)
One 14.5 oz can of diced tomatoes (90 calories, 4g protein)
4 cups of low-sodium vegetable broth (60 calories, 2g protein)
1 cup of chopped kale or spinach (20 calories, 2g protein)
Salt and pepper to taste
Optional: Juice of half a lemon
Directions
- Sauté aromatics: In a large pot, heat olive oil over medium. Add diced onion and sauté for 3–4 minutes until translucent. Add garlic, carrot, and celery, cooking for another 3 minutes.
- Add spices: Stir in cumin, smoked paprika, and turmeric. Toast for 30 seconds to bring out flavor.
- Simmer: Add lentils, quinoa, diced tomatoes, and vegetable broth. Stir well, bring to a boil, then reduce heat to low and simmer uncovered for 25–30 minutes. Stir occasionally.
- Add greens: Once stew is thickened and grains are cooked, stir in chopped kale or spinach. Cook 2–3 minutes until wilted.
- Season and serve: Taste and adjust with salt, pepper, and lemon juice if desired. Serve hot.
Notes
- Calories and protein are per 1 serving!
If you liked this recipe you should also try to make chickpea and spinach curry as a high protein version.
Tips & Variations
One of the reasons I keep coming back to this high protein vegan lentil and quinoa stew is how versatile it is. Once you’ve made it a few times, you’ll start adapting it to suit your cravings, pantry, or the season. Here are my best tips and creative variations to help you make this dish your own.
👉 Tips for the Best Stew Every Time
Use red lentils for a quick-cooking, creamy texture. If you only have green or brown lentils, they’ll work too—but increase the cook time by 10–15 minutes and know that the texture will be chunkier.
Rinse your quinoa well before adding it. This helps remove bitterness from the natural saponins on the grain.
Spice it to your taste. The base version is mild and earthy, but if you love heat, add crushed red pepper flakes or a pinch of cayenne.
Let it sit. Like many stews, this high protein vegan lentil and quinoa stew actually tastes even better the next day as the flavors deepen.
🥣 Variations to Try
Add more protein by stirring in a can of chickpeas or white beans toward the end of cooking.
Make it a creamy stew by blending 1–2 cups after cooking, then mixing it back in. This adds richness without any dairy.
Switch the greens: Kale and spinach are great, but you can use chard, collard greens, or even frozen spinach if that’s what you have.
Use fire-roasted tomatoes to give the stew a subtle smoky edge that pairs beautifully with the smoked paprika.
🧊 Storage Tips
This high protein vegan lentil and quinoa stew is a meal prep dream! Store leftovers in an airtight container in the fridge for up to 5 days. It reheats perfectly on the stove top or in the microwave. If it thickens a bit, just add a splash of water or broth to loosen it.
For longer storage, this stew freezes beautifully. Let it cool completely, then portion it into freezer-safe containers and freeze for up to 2 months. When you’re ready to eat, thaw in the fridge overnight and reheat as needed.
Whether you’re cooking for one, feeding a family, or prepping ahead for busy weeks, this hearty, flavorful high protein vegan lentil and quinoa stew is a flexible favorite that delivers every time.
