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Rosana's Red Lentil Veggie Bean stew

The thing I love most about my vegan friend Rosana, a member of our free

Plant-Empowered Woman Facebook Group, most is that she cooks amazing dishes by heart...from her heart. Only problem is, that means there's usually not a recipe that she can give you to tell you how to make it. So, today, I nailed her down in her kitchen for a segment of my "Cook, Chat & Chow Down" video series so I could get the recipe to this beautiful Red Lentil Veggie Bean Stew.


Rosana's Red Lentil Veggie Bean Stew
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If you want to watch us make this in action and hear how Rosana overcame a pre-diabetes diagnosis, high cholesterol, overweight and suffering from Rosacea, plus lots of fun cooking tips and tricks (including reading some labels), join us in the video replay of the recent livestream we did in the group!

Vegan Cooking Level: Beginner


7 garlic cloves, minced

1/4 cup curly parsley

2 carrots, diced

3 medium red or yukon gold potatoes, 1/2-inch cubed, skin on

4 cups veggie broth (one 32 oz. container)

1/2 cup red lentils, rinsed

1/2 cup quinoa, rinsed

1 whole green pepper, diced

1 whole red pepper, diced

1 can (14 -15-oz.) great northern beans (or white beans, your choice)

1 can (14 -15-oz.) pinto or kidney beans (your choice)

1 tsp. garlic powder

1 tsp. smoked paprika

1/2 tsp. chili powder

1/2 tsp. salt

1/2 tsp. pepper

optional: 1/3 cup TVP (textured vegetable protein)

optional: handful of raw spinach, chopped caorsley

How To:

Step 1: Use your food processor or a mini-chop to chop up these veggies together: Carrots, peppers, garlic and parsley. Saute in a couple teaspoons veggie broth until the mixture softens, about 5 minutes on low-medium heat.

Step 2: Add all the rest of the ingredients, except the spinach, to the pot at the same time and simmer for 20-30 minutes on the stove on low-medium, until potatoes are fork tender.

Step 3: Stir vigorously and feel free to use an immersion blender to gently pulse to smooth the texture a bit, if desired. Add spinach to the pot at the end of cooking and after any blending so it wilts from the heat.

Instant Pot Instructions: Set the pot to "saute" and follow step 1, above. Then follow step 2, except reduce liquid by 1/2 cup. Place the lid with the vent knob in the "sealed" position. Push your "Soup" button and walk away until your unit beeps and starts counting up from "L". Use the natural release method for 10 minutes, release the rest of the pressure and open up your pot. Follow step 3, above and enjoy!

Cilantro Lime Rice


3 cups cooked white rice, any type

1 lime, cut in half

1/4 cup to 1/2 cup cilantro, chopped finely (can sub parsley if you do not like cilantro!)

Add the chopped cilantro (1/4 cup to a 1/2 cup, depending on your tastes) to the rice just before serving (Rosana says cilantro will turn brown if stored in the fridge mixed in the rice). Squeeze the lime juice over the mixture using just half or a whole lime, depending on your tastes. Stir to mix. Enjoy!

What do you want to learn more about:

Whole Food Plant-Based Oil-Free Recipes?

Vegan Cooking & Adventure Trips & Retreats?

Working with me for serious weight loss & measurable health gains?

The Free Plant-Empowered Woman Facebook Group?

With Love, Broccoli & Vegan Weight Loss Magic✨

-Vegan Coach Naomi

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