Tempeh Lentil Stew with Potatoes

👩🏼‍🌾 Ingredients

Tempeh

Olive oil or vegetable broth

Tamari or soy sauce

Onion

Celery

Carrots

Garlic

Fresh thyme leaves

Yukon Gold potatoes

Green or brown lentils

Fresh rosemary

Bay leaves

Canned diced tomatoes

Worcestershire sauce -Annie's and The Wizard's make a vegan version

See recipe card for quantities.

🥔 Substitutions

Tempeh - You can use tofu (pressed, and crumbled) instead. Follow the same recipe but do not simmer the tofu. See this Spiced Tofu & Black Bean Vegan Chili on my website.
Fresh thyme - substitute with 1 teaspoon dried thyme instead as needed
Rosemary - substitute with 1 teaspoon dried rosemary instead as needed
Potato - Omit or use sweet potato instead. Cut the sweet potato into about 2-inch chunks.

For oil-free: This recipe is very versatile. It can easily be made oil-free by using veggie broth in place of the olive oil. In addition, the tempeh can be substituted for one half cup more lentils, if preferred.

📖 Instructions

Step 1. Simmer the block of tempeh for 3 minutes to remove the bitter flavor. Rinse with cold water until it is cool enough to handle. Use your hands to break the tempeh into crumbles. (Or you can pulse in a food processor.)

Use your hands to break the tempeh (if using) into medium-sized crumbles.

Step 2. Cook the mirepoix and aromatics in oil or broth. Add the vegetable broth, potatoes, lentils, rosemary, bay leaves, and diced tomatoes. Cook for about 20 minutes, or until potatoes are fork tender.

Step 3. Remove the rosemary sprigs, and bay leaves. Stir in the tempeh crumbles, Worcestershire sauce, and tamari. Season with salt and black pepper.

Large saucepan with simmering lentil chili in a tomato broth.

Add the tempeh crumbles to the stew once the potatoes are fork tender.

💡 Expert Tips

The tempeh in this recipe can be substituted for ½ cup more lentils, or (8 ounces) pressed extra-firm tofu.

Simmering the tempeh beforehand is optional, but highly recommended. It removes any bitterness. Plus, it opens up its pores so it can more readily absorb the seasonings. Place the block of tempeh in enough water to cover by about 2-inches high. Bring the water to a gentle boil before reducing the heat. Simmer for about 3 minutes. Drain and set aside until cool enough to handle.

Storage: Refrigerate any remaining Tempeh Lentil Stew with Potatoes in an airtight container for up to 4 days. You can also freeze leftovers in a freezer-safe container for up to 1 month.

🙋🏽‍♀️ Recipe FAQs

Is tempeh good for you?

Loaded with fiber, vitamins, and probiotic benefits, this plant-based protein is a staple in my house. With my foolproof method for cooking tempeh, my guess is it will become a popular meat substitute in your house too.

What is the best way to cook tempeh?

Simmering tempeh and seasoning it before using it in a recipe removes its slightly bitter aftertaste. It also opens up its pores so it can more readily absorb the flavorful seasonings of sauces and marinades. This recipe goes one step further to tempeh deliciousness. The tempeh is sautéd until crispy, and then seasoned with tamari. Now it is ready to make this comforting stew.

Are lentils a carb or protein?

While lentils have a high carb content, much of it is resistant starch, which makes us feel full and has a lower glycemic index. The carbs in lentils produce a smaller rise in blood glucose than other high starch foods that contain very little resistant starch, such as baked potatoes, rice, and white bread. Clearly, all carbohydrates are not made equal.
Lentils are also a high-protein food, which makes them an ideal meat substitute.

📖 Recipe