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Vegan Lentil Stew

Updated on February 27, 2014

In a vegan diet it is important to get a lot of protein. This stew combines lentils, tahini, and kidney beans as 3 protein sources. This is a very delicious warm stew to heat up the winter. It is my own creation. I live a very simple life and I frequent food banks. With my minimal resources I have created a delicious meal out of what I have received. There are only a few items I purchased at the store to create this dinner. This is a great way to live for creative people who are vegan.

In my excursions in the city of Toronto I have found many resources to help those with a low income. This food cost less than $5 to create. I used only food I had in my kitchen. I did not go out to purchase anything. I made this meal with what I have. There were only a few items purchased at a store. I bought the tahini at a West Indian store around the corner. The garlic and onions I bought in bulk at No Frills which is a Canadian grocery store which sells low cost groceries.

Everything else in the recipe, aside from a couple spices in my cupboards, was found at local food banks. Many people put off becoming a vegan due to the expense associated with it. This is a very common argument, but I have created a low cost meal which many of you will like.

This recipe makes 6 servings. It takes about 30 minutes to prepare.


1 Can of Lentils

1 Can of Peas

1 Can of White Kidney Beans

2 Onions, chopped

1 Garlic Head

1 Package Old El Paso Taco Seasoning

1/4 Tahini

1/2 Sugar

1 Tablespoon Nutmeg

2 Tablespoons of Keen's Hot Mustard

1 Tablespoon Coriander Seeds

1 Cup of Water


1. I used a cast iron frying pan to prepare this meal. Any pot will do. Iron is good for vegans to have more iron in their diet. Meat contains a lot of iron. When you don't consume meat you must get your iron in different ways. Pour the lentils into the frying pan. Add the water. Turn heat up to high.

2. Add the Old El Paso seasoning mix.

3. Add 1 tablespoon of Nutmeg.

4. Add 1 tablespoon of Coriander Seeds.

5. Peel garlic cloves. You do not need to cut them up. They taste delicious whole. The uncut garlic has health benefits that are lost when it is cut. The whole garlic helps you with immunity in cold season. When you cut the garlic and cook it these health benefits are lost. Many people will not understand this. It is best to leave it uncut in this dish.

7. Open the can of peas. Strain and rinse. Add to the stew.

8. Add 1/4 of Tahini.

9. Open the can of White Kidney beans. Strain and rinse. Add them to the stew.

10. Add the hot mustard.

11. Peel the onions and cut into small pieces. Tear off only a thin layer of skin. It is better for your health. We are adding the onions at the end so the health benefits aren't cooked away.

12. Add sugar.

13. Let simmer on low heat for about 15 minutes.

Health Benefits

What's good for you in this dish?

Cooked Garlic

1. Lowers blood cholesterol.

2. Performs as a decongestant.

3. Bronchitis prevention.

4. Thins blood.


1. Provides prevention from heart attack.

2. Increases bone density

3. Helps ease the inflammation associated with rheumatoid arthritis.

4. Lowers the risk of several types of cancer.


1. High levels of folate and magnesium lower the risk of heart disease.

2. Balances blood sugar levels.

3. High in iron.

4. Lowers cholesterol.


1. Live and kidney detox.

2. Antibacterial properties.

3. Myristicin found in nutmeg improves the memory.

4. Helps prevent Alzheimer's.

Coriander Seeds

1. Storehouse of vital B-complex vitamins.

2. Contains Vitamin C.

3. Excellent source of minerals like iron, copper, and calcium.

4. Rich in dietary fiber.

What Fuels You?

Why are you a vegan or vegetarian?

See results

Vegan Websites

These are great resources for those of you who want to learn more about veganism.

Vegan Cookbooks

I am the creative type. I like to develop my own recipes. I have one zine of vegan recipes which I found in a box of books someone was giving away. The library often has many vegan cookbooks. You can also buy them on Amazon. It is a great way to get ideas. I like to read through the ingredients of vegan cookbooks to get ideas of things to stock up on.

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    • Zola Mars profile image

      Lydia Workman 3 years ago from Canada

      @KarenHC: This one was very delicious. I ate the whole pot myself. I wasn't too happy when it was finished because I wanted to eat more. I love cooking with tahini. It seems to make everything taste good.

    • KarenHC profile image

      Karen 3 years ago from U.S.

      This stew sounds very good! I'm not vegetarian, but our daughter-in-law and another young woman in our life are both vegetarian (not vegan), and I'm always on the look out for tasty, healthy dishes I can prepare when they're here.