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    You are here: Home » Meal Type » Soups and Stews » Cajun Lentil Stew

    Cajun Lentil Stew

    February 2, 2021 By Danielle Esposti 1 Comment

    May contain affiliate links.See our Privacy Policy and disclosure.

    Go to Recipe
    Pinterest image for vegan lentil stew with cajun seasonings.
    Pinterest collage for a one pot cajun lentil stew recipe.
    Pinterest image for a one pot cajun lentil stew recipe.
    Pinterest collage for vegan lentil stew with cajun seasonings.

    Forget bland and boring, and enjoy big and bold instead. Cajun Lentil Stew is a welcome winter warmup! Bursting with veggies and loaded with flavor, this vegan stew doesn’t miss much. A perfect blend of textures and spices you’ll want to curl up with for days… if it lasts that long!

    Two bowls of cajun lentil stew on a concrete background with a bowl of bread slices to the side.
    Jump to:
    • Bring On the Cajun Flavor
    • Tips for Making Lentil Stew Perfectly
    • What Kind of Lentils Should I Use?
    • Are Lentils Healthy?
    • What to Serve with Lentil Stew
    • Storing and Reheating
    • Warm Bowls for Cold Days: More Recipes You’ll Love
    • Recipe


    Kick it! Any time I cook something that packs a spicy (but not necessarily “hot”) punch I enter the kitchen like it’s Monday Night Raw (Is that a thing? Am I confusing it with football?) on WWE (WWF? GLOW? Whatever it is these days…) with the opening strains of “Fight for Your Right” by the Beastie Boys playing in my head.

    I may not always feel like it (or sound like it), but I’m a suburban mom. Heck, lemme just go there:  I am a suburban soccer mom. And there are days when I wonder “How did I, of all people, get here?” Don’t misunderstand me – I don’t turn my nose up at this life. I love my life. Not every minute of every day (and yeah, you are a rotten liar if you say you do) but I have a husband I love, children I love, a job I love, and a house I will absolutely love someday when I get the gumption to finish painting it. I really can’t complain.

    But there are days I think to myself “You know, as nihilistic as it ended, conceptually, maybe the folks in Fight Club were on to something…” Cause some days, I feel like I need to be slapped (not punched – to be fair, I am a Grade A wuss) out of some monotonous stupor. I mean, it helps to have a hyperactive, extremely loud, and incredibly close 4 year old; but we suburban moms need a jolt too.

    So, because I am an emotionally-dependent food addict, and a wuss, and these three gentlemen I share a life with can barely survive a weekend without me, my risky business must be measured in Scoville units instead of RPM or wind velocity or altitude…

    Now entering the ring: the Ragin’ Cajun!!

    Left - lentil stew in a dutch oven with a metal ladle; right, side view of two bowls of cajun lentil stew on a concrete background.

    Bring On the Cajun Flavor

    This lentil stew starts with the “Holy Trinity” (aka Cajun Mirepoix) – equal parts green bell pepper, onion, and celery. And it finishes with Cajun Seasoning. If you’ve got it or you can find it, feel free to use a pre-purchased blend. Otherwise, making your own is way easier than you think!

    Here’s my go-to blend from my gloriously spice-forward Kickin’ Cajun Chicken and Chicken Étouffée:

    • 3 tbsp sweet paprika
    • 1 tbsp garlic powder
    • 1 tbsp onion powder
    • 2-3 tsp cayenne pepper
    • 1 tbsp oregano
    • 1.5 tsp dried thyme
    • 1.5 tsp cracked black pepper

    Shake it all up in a jar and store in a cool dry place for up to a year.

    Tips for Making Lentil Stew Perfectly

    • Fire roasted tomatoes always make a huge difference in quick cooking soups and stews. They’re sweeter than their standard canned counterparts and bring a more complex flavor. Use them if you can find them.
    • Peel the sweet potato first. I don’t always recommend peeling potatoes (there’s so much nutrition in the skin!) but I think the difference in texture here is worth the (minimal) effort.
    • Lentils don’t need to be soaked, but do give them a quick rinse and pick through to remove any small stones or pieces of debris.

    What Kind of Lentils Should I Use?

    Brown or green lentils work best for this recipe. Red and yellow lentils are split, so they’ll cook down and disintegrate, a texture I’m not a huge fan of for stews (they’re great in curries and brothier soupsthough!). Brown and green lentils hold the shape well and absorb flavor like a boss – they’re the cauliflower of the legume world!

    Dipping a slice of sourdough bread into a bowl of lentil stew.

    Are Lentils Healthy?

    Lentils are a super food, indeed. Incredibly high in both protein and fiber, they’re also loaded with vitamins, minerals, and antioxidants. Good for heart health and regulating blood sugar too!

    They’re also extremely “wallet healthy,” and are one of the most economical options for plant protein (and protein period.)

    Beans aside, the entire recipe is vegan/plant based, gluten and grain free for those with dietary restrictions.

    What to Serve with Lentil Stew

    This is a hearty and nutritionally complete meal all on its own, but if you’d like to round it out, you can’t go wrong with a heel of crusty bread or a tossed green salad.

    Storing and Reheating

    Leftovers can be stored in the fridge in a sealed container for up to 4 days. Reheat single portions in the microwave in 30 second intervals, stirring in between. Reheat larger portions in a sauce pan on the stove over medium heat until warmed through.

    Freeze single or large batch portions in an airtight container for up to three months.

    Warm Bowls for Cold Days: More Recipes You’ll Love

    • Dutch Oven Beef Stew
    • Vegan Stew
    • Loaded Cauliflower Soup
    • Caldo Verde
    • Spicy Chicken Taco Soup

    Did you make this Cajun Lentil Stew? I’d love to know how it turned out! Leave a comment and a rating below.

    While you’re at it, let’s be friends – follow me on Pinterest and Instagram for the latest and greatest.

    Recipe

    A slice of bread dipped into a bowl of lentil stew.

    Cajun Lentil Stew

    5 from 1 vote
    Author: Danielle Esposti
    Print Recipe Rate this Recipe Pin Recipe
    Spoons up, bowls out! You may want to consider doubling the recipe for Cajun Lentil Stew immediately – it's not always easy to find a tasty meal that's both fiery and family-friendly. Build your base by sauteeing Cajun mirepoix. Layer in Cajun Seasonings to build flavor. Add lentils, along with the rest of your veggies, and simmer in broth. Cover, cook, and serve warm with additional seasoning to taste.
    Prep Time: 10 mins
    Cook Time: 45 mins
    Total Time: 55 mins
    Servings : 6
    Calories: 146

    Ingredients

    • 2 tbsp olive oil
    • 2 medium green bell peppers, diced to ½”
    • 1 large yellow onion, diced to ½”
    • 2 stalks celery, thinly sliced
    • 1.5 tbsp cajun seasoning
    • 2 cloves garlic
    • 1 14-oz can fire roasted diced or crushed tomatoes
    • 1 c brown or green lentils
    • 1 medium sweet potato, peeled and diced to ½"
    • 4 c vegetable broth
    • kosher salt, to taste
    • pepper, to taste
    • chopped parsley, to garnish

    Instructions

    • Heat a dutch oven or 6-quart soup pot over medium high heat. Add the oil and heat until it shimmers. Add the peppers, onions, and celery and saute, stirring occasionally, until the onion is translucent, 8 minutes.
      Sauteed green onion, celery, and onion in a red dutch oven.
    • Add the garlic and cajun seasoning and cook, stirring continuously, until very fragrant, 1-2 minutes.
      Sauteed vegetables with garlic and cajun seasoning in a red dutch oven.
    • Add the tomatoes, lentils, sweet potato and broth and give everything a good stir. Increase the heat to high until the liquid starts to simmer, then reduce to medium or medium low to maintain a brisk simmer. Cover and cook until the lentils are cooked through and the sweet potatoes are tender, 30-35 minutes.
      Lentil stew with cajun seasoning and sweet potato in a red dutch oven before simmering.
    • Season with salt and pepper (start with ½ tsp each, and increase to taste). Serve immediately, garnished with chopped parsley if desired.
      Cooked cajun lentil stew in a red dutch oven.

    Nutrition Information

    Serving: 1.5cup, Calories: 146kcal (7%), Carbohydrates: 19g (6%), Protein: 7g (14%), Fat: 5g (8%), Saturated Fat: 1g (5%), Polyunsaturated Fat: 1g, Monounsaturated Fat: 3g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 556mg (23%), Potassium: 577mg (16%), Fiber: 7g (28%), Sugar: 6g (7%), Vitamin A: 169% (169%), Vitamin C: 75% (75%), Calcium: 21% (21%), Iron: 4% (4%)
    Did you make this recipe?Mention @oursaltykitchen or tag #oursaltykitchen!
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    Disclaimer: This post and the recipe card may contain affiliate links, which means we receive a small commission (at no cost to you!) if you make a purchase using these links. Rest assured, we only endorse products we own and truly love!

    1 Comment
    Filed Under: Gluten Free, Soups and Stews, Vegan, Vegetarian

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    1. Slow Cooker Whole30 Beef Stew | Our Salty Kitchen says:
      May 8, 2021 at 10:55 am

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