Hearty Brown Lentil and Vegetable Filling
A rich and savory filling packed with brown lentils, classic mirepoix vegetables, and aromatic herbs. This robust, high-protein base is perfect for creating a comforting vegetarian shepherd's pie or enjoying as a hearty stew.
For 4 servings
6 steps. 45 minutes total.
- 1
Step 1
- a.Heat olive oil in a large pot or Dutch oven over medium heat.
- b.Add the chopped onion, carrots, and celery.
- c.Cook for 8-10 minutes, stirring occasionally, until the vegetables are soft and the onion is translucent.
TIPThis vegetable base, called a mirepoix, builds a deep, savory flavor foundation for the filling. - 2
Step 2
- a.Add the minced garlic and cook for 1 minute more until fragrant.
- b.Stir in the all-purpose flour and tomato paste.
- c.Cook for 1-2 minutes, stirring constantly, to cook out the raw flour taste and deepen the tomato flavor.
- 3
Step 3
- a.Pour in the rinsed brown lentils, water, soy sauce, dried thyme, and dried rosemary.
- b.Stir everything together, scraping up any browned bits from the bottom of the pot.
- c.Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer.
- 4
Step 4
TIPIf the filling becomes too dry before the lentils are cooked, add a splash more water as needed. - 5
Step 5
- a.Stir in the frozen peas and cook for 5 more minutes until they are heated through.
- b.Season with salt and black pepper. Taste and adjust seasoning if necessary.
- 6
Step 6
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a thicker, richer filling, use a potato masher to gently mash about a quarter of the lentils directly in the pot.
- 2Ensure lentils are well-rinsed before cooking to remove any dust or debris.
- 3This filling freezes beautifully. Cool it completely, then store in an airtight container in the freezer for up to 3 months.
- 4Feel free to add other vegetables like diced mushrooms or corn along with the peas.
Adapt it for your goals.
Gluten free
Use a gluten-free all-purpose flour blend or a cornstarch slurry (1 tbsp cornstarch mixed with 2 tbsp cold water) to thicken. Ensure you use tamari instead of soy sauce.
high proteinHigh protein
Stir in 1/2 cup of cooked quinoa or edamame at the end for an extra protein boost.
healthyHealthy
Reduce the olive oil to 1 tablespoon and use low-sodium soy sauce to lower the fat and sodium content.
kid friendlyKid friendly
Dice the vegetables very finely so they blend into the filling. You can also add a tablespoon of ketchup for a slightly sweeter, familiar flavor.
Why this is on our healthy list.
Excellent Source of Plant-Based Protein
Brown lentils are a protein powerhouse, essential for muscle repair, growth, and overall body function, making this a great option for vegetarians and vegans.
High in Dietary Fiber
With a significant amount of fiber from both lentils and vegetables, this filling supports digestive health, helps maintain stable blood sugar levels, and promotes a feeling of fullness.
Rich in Iron and Folate
Lentils are a fantastic source of iron, which is vital for energy production and preventing anemia, and folate, which is crucial for cell growth and metabolism.
Supports Heart Health
The combination of high fiber, low saturated fat, and essential minerals like potassium from the vegetables can contribute to better heart health by helping to manage blood pressure and cholesterol levels.
Frequently asked questions
Yes, it is very healthy. It's packed with plant-based protein, dietary fiber from lentils and vegetables, and essential minerals like iron and folate. It's a satisfying and nutrient-dense meal base.