Heart-Healthy Vegan Lentil Stew Recipe

Heart-Healthy Vegan Lentil Stew: A Nourishing Bowl for Every Season, but Extra Yummy in this Cold, Snowy Weather 

When it comes to simple, wholesome meals that support cardiovascular wellness, few dishes deliver as much comfort and nutrition as a warm bowl of lentil stew. Packed with plant-based protein, fiber, minerals, and antioxidant-rich vegetables, this lentil stew with potatoes, carrots, garlic, onions, and warming spices is more than just hearty; it’s a delicious way to protect your heart with every spoonful.

Lentils are at the top of nearly all heart-healthy food lists for good reason. They’re naturally low in fat, high in soluble fiber, and rich in potassium and magnesium; nutrients proven to help maintain healthy blood pressure and cholesterol levels. Lentils also cook quickly, making them perfect for weeknight dinners or meal prep that supports a balanced diet. Read our blog on heart health benefits of lentils. 

Heart Healthy Lentils

Pairing lentils with vegetables like onions, carrots, and potatoes brings another layer of heart-protective benefits. Onions contain flavonoids that support vascular health and circulation. Carrots provide beta-carotene and antioxidants linked to reduced cardiovascular inflammation. Potatoes, when used in moderation, offer potassium and fiber, especially when diced with the skin on. To round it all out, we add turmeric, cumin, garlic, and black pepper, spices known for their anti-inflammatory and antioxidant effects.

This stew is naturally vegetarian, easily made vegan, and relies on olive oil, herbs, and spices for flavor rather than butter, high-sodium broths, or heavy cream. It’s the kind of one-pot dish that fills your home with warmth and aroma while filling your body with nutrients your heart will thank you for.

Whether you’re cooking for family, watching your sodium intake, planning plant-forward meals, or simply craving a cozy lunch, this stew offers everything you need: comfort, flavor, and heart-healthy nourishment.

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Heart-Healthy Lentil Vegetable Stew Recipe

Serves: 4–6

Time: 45 minutes

Ingredients

• 1 cup mixed dry brown and red lentils, rinsed

• 1 cup or canned chickpeas, rinsed low or no salt

• 1 tablespoon extra-virgin olive oil

• 1 medium onion, diced

• 3 garlic cloves, minced

• 2 medium carrots, diced

• 2 medium potatoes, diced (I usually do not peel my potatoes because the skin is packed with fiber, potassium, iron, and vitamin B. But make sure to wash the skin really well) 

• 1 teaspoon ground turmeric

• 1 teaspoon cumin

• ½ teaspoon smoked paprika (optional)

• ½ teaspoon black pepper

• 4 cups low-sodium vegetable broth or water (I usually use water)

• 1 cup diced tomatoes (fresh or canned, no-salt-added)

• 1 tablespoon lemon juice or ½ lemon squeezed

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Instructions

1. Sauté the vegetables:
   Heat olive oil in a large pot over medium heat. Cook the carrots and potatoes. Cook for 3–5 minutes, allowing them to soften slightly.

   

2. Sauté the aromatics: Add onions (optional jalapenos) and sauté for 3–4 minutes until softened. Stir in garlic and cook another 30 seconds until fragrant.

   

3. Add spices:
   Stir in turmeric, cumin, smoked paprika, and black pepper. Let the spices bloom for about a minute.

   
   
   

4. Add lentils and liquid:
   Pour in the rinsed lentils, chickpeas, vegetable broth, and diced tomatoes. Bring to a boil.

   

   

5. Simmer:
   Reduce heat to low, cover, and simmer for 25–30 minutes until the lentils and potatoes are tender. Stir occasionally and add a splash of water if the stew thickens too much.

   

6. Finish and brighten:
   Once cooked, stir in lemon juice. Adjust salt and seasoning. 

7. Serve:
   Ladle into bowls. Serve with whole-grain bread or a side salad for a complete heart-friendly meal.

   
   
   

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Why This Stew Supports Heart Health

• High fiber from lentils supports healthy cholesterol levels.

• Low in saturated fat, making it ideal for heart-conscious eating.

• Rich in potassium and magnesium from vegetables and lentils to help regulate blood pressure.

• Anti-inflammatory spices like turmeric, cumin, and garlic enhance cardiovascular protection.

• Plant-forward and nutrient-dense, helping maintain a healthy weight and digestion.

This heart-healthy lentil stew is proof that comforting food can also be nourishing and cardioprotective. Enjoy it as a weekly staple, meal-prep essential, and a cozy dinner on cold evenings.