Mushroom and Lentil Stew

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Mushroom and Lentil Stew

Do you follow the Meatless Monday initiative? If not, don’t be skeptical – I am not transforming you into vegetarians or bunnies but rather appealing to you to try have one meatless meal a week, it doesn’t even have to be a Monday!

Mushroom and Lentil Stew

WHY Meatless? Because going meatless once a week may reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes, and obesity. And going meatless once a week can also help reduce our carbon footprint and save precious resources like fossil fuels and fresh water.

South Africa launched Meat Free Monday in 2011, with support of the Fryes Family Foundation. Around the country over 600 restaurants support the movement with vegetarian options. Over 20 schools, like-minded organizations participate in the campaign.

National universities support Meat Free Monday, including University of Cape Town, University of KwaZulu Natal and Varsity College Durban. Campaign organizers have spoken to over 16,000 students in schools they are very passionate about the movement.

Here is a recipe to help you practice Meatless Monday’s… this must be one of my favourites! ENJOY!


Mushroom and Lentil Stew

Aadapted from Eating for sustained Energy no 2 Series

Serves 4

10 mL canola oil

1 large onion – peeled and chopped

1 carrot – grated

Garlic (to taste)

1 pepper (green, red or yellow)

500 mL cooked lentils (2 x 410 g canned lentils)

300 g brown mushrooms sliced

40 mL tomato paste

40 mL tomato sauce

80 mL chutney

100 mL freshly chopped parsley

30 mL freshly chopped basil

30 mL freshly chopped thyme

5 mL vegetable stock powder

15 mL paprika

15 mL lemon juice

125 mL hot water

Salt, ground black pepper and garlic to taste


  1. Heat the oil in a large saucepan and fry the onion and garlic until transparent
  2. Add the carrot, pepper and lentils – stir-fry for 2 minutes
  3. Add the mushrooms, tomato paste and sauce, chutney, salt (pinch if cooked lentils) and pepper, parsley, basil, thyme, paprika and lemon juice
  4. Dissolve the stock powder in the hot water and add to the stir-fry mixture
  5. Cover and simmer for 15 minutes or until the vegetables are tender
  6. Serve hot, garnished with strips of sundried tomato (optional) together with a green salad (optional)


REMEMBER: Love food. Eat Smart. Love Life.