I can’t stop making this ONE-POT, GUT-FRIENDLY, HIGH-PROTEIN Marry Me Lentils!

Ingredients

• 2 tablespoons Extra Virgin Olive Oil (100% cold‑pressed, South African, no heat or chemicals used)
• 2 stalks Celery (Half a stick, diced)
• 1 small Carrot (Diced)
• 1 small Onion (Diced)
• 3 cloves Garlic (Minced)
• 12 pieces Sun‑Dried Tomatoes (Chopped)
• 1 sprig Fresh Rosemary (Removed before serving)
• 1 tablespoon Tomato Puree (Plain)
• 300 grams Red Split Lentils (Rinsed under cold water)
• 700 ml Vegetable Stock (Low‑sodium)
• 200 ml Unsweetened Soy Milk (Plain, no added sugar)
• to taste Salt
• to taste Black Pepper
• 2 cups Baby Spinach (Loosely packed, added at end)
• 5 tablespoons Nutritional Yeast (Provides cheesy flavor and B‑vitamins)
• 2 tablespoons Plant‑Based Cream or Yogurt (Optional topping)
• 1 tablespoon Fresh Basil (Chopped, for garnish)
• 1 tablespoon Plant‑Based Parmesan‑Style Cheese (Optional garnish)

Instructions

1. Prepare vegetables

   Dice half a stick of celery, one small carrot, and one small onion. Mince 2‑3 garlic cloves and chop 10‑12 sun‑dried tomatoes.

   Time: PT5M

2. Sauté aromatics

   Heat 2 Tbsp extra virgin olive oil in a large saucepan over medium heat. Add the diced onion, celery, carrot, garlic, sun‑dried tomatoes, and a sprig of rosemary. Stir in 1 Tbsp tomato puree and cook 5‑8 minutes, stirring occasionally, until vegetables soften. Add a splash of water if the pan looks dry.

   Time: PT8M

   Temperature: medium heat

3. Add lentils and stock

   Rinse 300 g red split lentils under cold water. Add them to the saucepan, remove the rosemary sprig, then slowly pour in 700 ml vegetable stock while stirring to prevent lumps. Add 200 ml unsweetened soy milk and stir to combine.

   Time: PT2M

4. Simmer lentil mixture

   Bring the pot to a gentle boil, then reduce to low‑medium heat. Simmer for about 10 minutes, stirring frequently, until the lentils are tender and the mixture is thick and creamy.

   Time: PT10M

   Temperature: low‑medium heat

5. Finish dish

   Season with salt and pepper to taste. Add a handful of baby spinach and 4‑5 Tbsp nutritional yeast. Stir until the spinach wilts completely and the yeast is fully incorporated.

   Time: PT3M

6. Plate and garnish

   Serve the lentil stew hot. Top with a swirl of plant‑based cream or yogurt, extra chopped sun‑dried tomatoes, fresh basil, and a sprinkle of plant‑based parmesan‑style cheese. Pair with brown rice, white rice, or high‑quality bread if desired.

   Time: PT2M

Nutrition Facts

Calories

350

Protein

33 g

Carbohydrates

45 g

Fat

8 g

Fiber

14 g