Lentil and Bean High Protein Budget Stew

Lentil and Bean High Protein Budget Stew

Every time I walk past those expensive protein powders at the grocery store, I can’t help but think about this lentil and bean high protein budget stew simmering away in my kitchen.
While those supplements cost more per serving than some people spend on entire meals, this hearty stew delivers serious protein power without breaking the bank.

I’ve been perfecting this recipe for years, ever since my early days when my food budget was tighter than my jeans after Christmas dinner.
What started as a necessity has become one of my most requested recipes at EatHealthier.co.uk.

This isn’t just another bean stew – it’s a complete protein powerhouse that’ll keep you satisfied for hours.

KEY INFO

Total Cost: £12-15 for entire meal
Cost per portion: £2.00-2.50
Ingredient breakdown per serving:

• Lentils: £0.35
• Beans: £0.42
• Vegetables: £0.41
• Spices & seasonings: £0.14
• Oil & broth: £0.21

Prep time: 30 minutes
Cook time: 45 minutes
Total time: 1 hour 15 minutes
Servings: 6
Difficulty: Easy
Dietary tags: Vegan, vegetarian, gluten-free, high-protein
Price level: Very inexpensive

EQUIPMENT NEEDED

Essential tools:

• Large pot or Dutch oven
• Sharp knife
• Cutting board
• Wooden spoon
• Measuring cups and spoons
• Can opener

Budget alternatives:

• Any large saucepan works instead of Dutch oven
• Use a fork to mash beans if you don’t have an immersion blender

INGREDIENTS

Listed in order of use

• 2 tablespoons olive oil (or rapeseed oil for cheaper option)
• 1 large onion, diced (150g/5oz)
• 3 cloves garlic, minced
• 2 stalks celery, chopped (100g/3.5oz)
• 2 medium carrots, diced (150g/5oz)
• 1 medium sweet potato, cubed (200g/7oz) [optional – omit to save money]
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 tablespoon paprika
• 1 cup red lentils, rinsed (200g/7oz) [brown lentils work too but take longer]
• 1 can borlotti beans, drained (400g/14oz can) [cannellini beans work well]
• 1 can haricot beans, drained (400g/14oz can) [any white beans]
• 1 can chopped tomatoes (400g/14oz)
• 2 cups vegetable broth (500ml/17fl oz) [or use water with extra seasoning]
• 1 tablespoon harissa paste [optional – adds heat and depth]
• Handful of kale, stems removed, chopped [spinach works too]
• Salt and black pepper to taste
• 1 bay leaf
• Fresh herbs for garnish [parsley or cilantro]

METHOD

1. Heat olive oil in your largest pot over medium heat.
2. Add diced onion and cook for 5 minutes until softened and translucent. The onions should smell sweet and look golden at the edges.
3. Stir in minced garlic, celery, and carrots. Cook for 3-4 minutes until vegetables start to soften.
4. Add sweet potato cubes if using. Cook for another 2 minutes, stirring occasionally.
5. Sprinkle in cumin, coriander, and paprika. Stir constantly for 1 minute until fragrant. You’ll smell the spices bloom – that’s your cue.
6. Pour in the rinsed lentils and stir to coat with the aromatic vegetables.
7. Add both cans of beans, chopped tomatoes, vegetable broth, and bay leaf. Stir in harissa paste if using.
8. Bring mixture to a rolling boil over high heat.

9. Reduce heat to low, cover partially, and simmer for 25-30 minutes.
   Red lentils should be completely soft and starting to break down.
   Brown lentils need 40-45 minutes and hold their shape better.
10. Stir in chopped kale during the last 5 minutes of cooking. The kale should wilt but still have some bite.
11. Remove bay leaf and taste for seasoning. Add salt and pepper as needed – this step is crucial for flavor.
12. Let stand for 5 minutes before serving. The stew will thicken slightly as it rests.

CRUCIAL TIPS

Money-saving strategies:

• Buy lentils and beans in bulk when on sale
• Use whatever vegetables need using up from your fridge
• Make a double batch and freeze half
• Skip expensive garnishes – a squeeze of lemon works beautifully

Success secrets:

• Don’t skip the spice-blooming step – it transforms the entire dish
• Taste and adjust salt at the end – beans absorb lots of seasoning
• Let it rest before serving – flavors meld and stew thickens naturally
• Add greens at the very end to prevent overcooking

Common mistakes to avoid:

• Adding salt too early (makes beans tough)
• Not rinsing lentils (creates foam and cloudiness)
• Overcooking kale (turns bitter and mushy)
• Using old spices (check dates – they lose potency)

STORAGE & VARIATIONS

Storage:

• Refrigerate up to 4 days in sealed containers
• Freeze portions for up to 3 months
• Add splash of water when reheating – it thickens overnight

Scaling up:

• Recipe doubles perfectly for meal prep
• Use your slow cooker on low for 6 hours (add greens in last 30 minutes)

Flavor variations:

• Mediterranean: Add oregano, basil, and olives
• Indian-inspired: Include garam masala and coconut milk
• Mexican twist: Use black beans, add jalapeños and cilantro
• Smoky version: Stir in smoked paprika and liquid smoke

Serving suggestions:

• Over brown rice or quinoa for extra protein
• With crusty bread for dipping
• Topped with a dollop of plant-based yogurt

This lentil and bean stew proves that eating well on a budget doesn’t mean sacrificing flavor or nutrition.
Each bowl delivers complete protein, fills you up properly, and costs less than a fancy coffee.

I’ve served this to skeptical meat-eaters who’ve gone back for seconds, and to broke students who’ve texted me thank-you messages.
It’s the kind of recipe that makes you feel good about both your bank balance and your body.

The best part?
It actually tastes better the next day, making it perfect for meal prep or those nights when you can’t face cooking from scratch.

Protein Packed Black Bean and Lentil Soup