High-Protein Lentil And Chicken Stew
The Frugal Foodie’s High-Protein Secret
As a home cook on a tight budget, I’ve always been on the lookout for recipes that not only tantalise the taste buds but also ease the strain on my purse strings. The high-protein lentil and chicken stew is a game-changer in this regard – a hearty, satisfying, and nutritious meal that won’t break the bank. I stumbled upon this combination by accident, and it’s been a hit with my family ever since.
Recipe Overview
- Prep Time: 20 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour 5 minutes
- Servings: 6-8
- Difficulty: Easy
Why You’ll Love This High-Protein Lentil and Chicken Stew
- It’s a budget-friendly meal that’s packed with protein and fibre.
- It’s incredibly versatile – serve it as a standalone meal or pair it with crusty bread or over rice.
- It’s a great way to use up leftover chicken and lentils.
- It freezes well, making it an excellent option for meal prep.
- It’s a healthy and satisfying meal that’s perfect for a chilly evening.
Ingredients You’ll Need
- 1 onion, diced (150g)
- 3 cloves of garlic, minced (15g)
- 1 carrot, diced (100g)
- 1 celery stalk, diced (100g)
- 1 red bell pepper, diced (100g)
- 1 can of diced tomatoes (400g)
- 2 cups of cooked lentils (250g)
- 1 cup of chicken breast or thighs, diced (150g)
- 2 cups of vegetable or chicken stock (475ml)
- 1 teaspoon of dried thyme
- 1 teaspoon of dried rosemary
- 1 bay leaf
- Salt and pepper to taste
Tip: Use leftover chicken and lentils to make this recipe even more budget-friendly.
Equipment You’ll Need
- Large stockpot or Dutch oven
- Immersion blender (optional)
- Ladle
- Sharp knife and cutting board
How to Make High-Protein Lentil and Chicken Stew
- Heat a couple of tablespoons of oil in a large stockpot or Dutch oven over medium heat. The sizzling sound of the oil is the first indicator that the pan is ready.
- Add the diced onion, carrot, and celery to the pot. Cook for 5-7 minutes, stirring occasionally, until the vegetables are tender and lightly browned. The aroma of sautéed vegetables wafts through the air, teasing the taste buds.
- Add the minced garlic to the pot and cook for an additional minute, stirring constantly, until fragrant. Be careful not to burn the garlic, as it can quickly turn bitter.
- Add the diced red bell pepper to the pot and cook for 2-3 minutes, stirring occasionally, until tender. The sweetness of the bell pepper balances out the earthiness of the other vegetables.
- Add the diced chicken to the pot and cook for 5-7 minutes, stirring occasionally, until browned and cooked through. The chicken is opaque and flakes easily with a fork when cooked.
- Add the cooked lentils, diced tomatoes, vegetable or chicken stock, thyme, rosemary, and bay leaf to the pot. Stir to combine, then bring the mixture to a boil. Reduce the heat to low and simmer for 20-25 minutes, or until the flavours have melded together and the stew has thickened slightly. The sound of the simmering stew is soothing and relaxing.
- Season the stew with salt and pepper to taste. Serve hot, garnished with fresh herbs if desired.
Tips From My Kitchen
- Use a mix of vegetables: A variety of colours and textures adds depth and interest to the stew.
- Don’t overcook the lentils: They should be tender but still retain some texture.
- Use a good-quality stock: A rich and flavourful stock makes all the difference in the world.
- Don’t skip the resting time: Allowing the stew to rest for 10-15 minutes allows the flavours to meld together and the sauce to thicken.
- Freeze it: This stew freezes well, making it an excellent option for meal prep.
Common Mistakes to Avoid
- Overcrowding the pan: This can lead to steaming instead of browning, resulting in a stew that’s lacking in flavour. To avoid this, cook the vegetables in batches if necessary, and make sure the pan is not too crowded.
- Wrong temperature: Make sure the heat is at the correct temperature, as this can affect the cooking time and the final result. A good rule of thumb is to use a medium heat for browning and a low heat for simmering.
- Skipping the rest time: This can result in a stew that’s lacking in flavour and texture. Allowing the stew to rest for 10-15 minutes allows the flavours to meld together and the sauce to thicken.
What to Serve With High-Protein Lentil and Chicken Stew
- Serve with crusty bread for a satisfying and filling meal.
- Pair with rice or quinoa for a nutritious and balanced meal.
- Offer as a standalone meal, garnished with fresh herbs if desired.
Frequently Asked Questions
Can I make this recipe in a slow cooker?
Yes, you can make this recipe in a slow cooker. Simply brown the vegetables and chicken in a pan, then transfer everything to the slow cooker and cook on low for 6-8 hours. This is a great option for busy days when you don’t have time to cook.
Can I use other types of protein in this recipe?
Yes, you can use other types of protein in this recipe, such as beef or turkey. Simply substitute the chicken with your chosen protein and adjust the cooking time accordingly.
Can I freeze this recipe?
Yes, you can freeze this recipe. Simply cool the stew to room temperature, then transfer it to an airtight container or freezer bag and store in the freezer for up to 3 months. When you’re ready to eat it, simply thaw and reheat.
Can I make this recipe in a Instant Pot?
Yes, you can make this recipe in a Instant Pot. Simply brown the vegetables and chicken in a pan, then transfer everything to the Instant Pot and cook on high pressure for 10-15 minutes. This is a great option for busy days when you don’t have time to cook.
Can I use canned lentils in this recipe?
Yes, you can use canned lentils in this recipe. Simply drain and rinse the lentils, then use them in place of cooked lentils. Keep in mind that canned lentils can be more expensive than dried lentils, so use them sparingly.
High-Protein Lentil and Chicken Stew
A hearty and nutritious stew combining tender chicken, lentils, and a medley of vegetables simmered in a savory broth with herbs. Perfect for a filling, high-protein meal.
Ingredients
Method
- Heat a couple of tablespoons of oil in a large stockpot or Dutch oven over medium heat. The sizzling sound of the oil is the first indicator that the pan is ready.
- Add the diced onion, carrot, and celery to the pot. Cook for 5-7 minutes, stirring occasionally, until the vegetables are tender and lightly browned. The aroma of sautéed vegetables wafts through the air, teasing the taste buds.
- Add the minced garlic to the pot and cook for an additional minute, stirring constantly, until fragrant. Be careful not to burn the garlic, as it can quickly turn bitter.
- Add the diced red bell pepper to the pot and cook for 2-3 minutes, stirring occasionally, until tender. The sweetness of the bell pepper balances out the earthiness of the other vegetables.
- Add the diced chicken to the pot and cook for 5-7 minutes, stirring occasionally, until browned and cooked through. The chicken is opaque and flakes easily with a fork when cooked.
- Add the cooked lentils, diced tomatoes, vegetable or chicken stock, thyme, rosemary, and bay leaf to the pot. Stir to combine, then bring the mixture to a boil. Reduce the heat to low and simmer for 20-25 minutes, or until the flavours have melded together and the stew has thickened slightly. The sound of the simmering stew is soothing and relaxing.
- Season the stew with salt and pepper to taste. Serve hot, garnished with fresh herbs if desired.
Notes
Garnish with fresh herbs like parsley or thyme for added flavor. For a vegetarian version, omit the chicken and use vegetable stock.
As a home cook on a tight budget, this high-protein lentil and chicken stew is a lifesaver. Not only is it delicious and nutritious, but it’s also incredibly easy to make and can be frozen for future meals. I hope you enjoy it as much as I do! What’s your favourite budget-friendly recipe? Let me know in the comments below.
