Lentil and Tomato Protein Stew – Easy 20-Minute Recipe

This easy Lentil and Tomato Protein Stew is a simple, budget-friendly meal made with just a handful of pantry ingredients. It’s warm, comforting, naturally vegan, and packed with plant-based protein and fibre. Perfect for a quick lunch, healthy dinner, or meal prep when you don't have much in the fridge.

Why You’ll Love This Lentil & Tomato Stew

Sometimes the simplest recipes are the most satisfying. This lentil and tomato protein stew uses canned lentils and chopped tomatoes to create a hearty meal without spending hours in the kitchen.

• Ready in 20 minutes: Canned lentils make preparation quick and easy.
• Budget-friendly: Made with inexpensive pantry staples.
• Plant-based protein: Lentils provide protein and fibre to help keep you satisfied.
• Great for meal prep: Reheats beautifully and tastes even better the next day.
• Easy to customise: Add vegetables, spices, or your favourite toppings.

Ingredients You'll Need

You only need a few everyday ingredients to make this easy lentil stew.

• 1 can (400g / 14 oz) lentils, drained and rinsed
• 1 can (400g / 14 oz) chopped tomatoes
• 1 small onion, finely chopped
• 1 tablespoon olive oil
• 1 teaspoon dried Italian herbs
• ½ teaspoon garlic powder (optional)
• Salt and black pepper, to taste
• ¼ cup (60ml) water or vegetable stock, if needed

How to Make Lentil & Tomato Protein Stew

1. Cook the onion: Heat olive oil in a medium saucepan over medium heat. Add the chopped onion and cook for 4–5 minutes until soft.
2. Add the tomatoes: Pour in the canned chopped tomatoes and stir in the dried herbs and garlic powder.
3. Add the lentils: Stir in the drained and rinsed lentils until everything is combined.
4. Simmer: Reduce the heat and simmer gently for 10–15 minutes, stirring occasionally. Add a splash of water or vegetable stock if the stew becomes too thick.
5. Season: Taste and season with salt and black pepper.
6. Serve: Spoon into bowls and enjoy warm with your favourite toppings.

Easy Variations

One of the best things about this healthy lentil stew is how easy it is to adapt.

• Add more vegetables: Stir in spinach, diced carrots, courgette, or bell peppers.
• Make it spicy: Add chilli flakes, smoked paprika, or a little cayenne pepper.
• Boost the protein: Serve with Greek yoghurt or add cooked chickpeas.
• Make it creamy: Stir in a spoonful of Greek yoghurt after removing from the heat.
• Make it more filling: Serve over brown rice or alongside wholegrain bread.

What to Serve With Lentil and Tomato Protein Stew

This stew is satisfying on its own, but you can easily turn it into a larger meal. Serve it with crusty bread, toasted pita, brown rice, or a baked potato.

For a lighter option, add a spoonful of plain yoghurt and sprinkle with fresh parsley.

Storage and Meal Prep

Store leftover lentil and tomato stew in an airtight container in the refrigerator for up to 3–4 days.

You can also freeze individual portions for up to 3 months. Allow the stew to cool before freezing, then thaw overnight in the refrigerator.

Reheat gently on the stovetop or in the microwave, adding a splash of water if needed.

Is Lentil & Tomato Stew High in Protein?

Lentils are an excellent source of plant-based protein, making them a useful ingredient for vegetarian and vegan meals.

This simple stew provides approximately 11–13g of protein per serving, depending on the brand of lentils used. Although it contains a useful amount of protein, it is not as protein-dense as recipes made with meat, fish, or tofu.

For an extra protein boost, serve it with a generous spoonful of high-protein Greek yoghurt or add another protein-rich ingredient.

Looking for more easy meals made with everyday ingredients? Check out our 7 High-Protein Meals You Can Make from Random Ingredients for more inspiration. You might also enjoy our Creamy Spiced Chickpea & Yogurt Bowl for a quick, protein-rich lunch or the Egg Fried Wrap with Cheese for a simple, satisfying meal ready in minutes.