High Protein Vegetarian Budget Meals: One Pot Mediterranean Lentil Stew

High Protein Vegetarian Budget Meals: One Pot Mediterranean Lentil Stew

I’m constantly hearing from readers who think eating high protein vegetarian meals means breaking the bank or spending hours in the kitchen. This couldn’t be further from the truth.

Total Cost: $8-10 for 4 generous servings
Cost per portion: $2.00-2.50

• Red lentils (1 cup dry): $0.80/portion
• Canned tomatoes: $0.30/portion
• Onion, garlic, herbs: $0.40/portion
• Olive oil: $0.15/portion
• Feta cheese: $0.50/portion
• Vegetables: $0.35/portion

Prep time: 10 minutes
Cook time: 25 minutes
Total time: 35 minutes
Servings: 4
Difficulty level: Easy
Dietary tags: Vegetarian, gluten-free, easily made vegan

EQUIPMENT NEEDED

Essential tools:

• Large heavy-bottomed pot or Dutch oven
• Sharp knife
• Cutting board
• Wooden spoon
• Measuring cups

Cheaper alternatives:

• Any large saucepan works instead of Dutch oven
• Use kitchen shears to chop herbs directly into pot
• Mason jar for measuring liquids

INGREDIENTS

Main components (in order of use):

• 2 tbsp (30ml) olive oil
• 1 large onion, diced (yellow or white work fine)
• 4 cloves garlic, minced (or 1 tsp garlic powder)
• 1 cup (200g) red lentils, rinsed [split peas work too]
• 1 can (14oz/400g) diced tomatoes
• 3 cups (750ml) vegetable broth [water + bouillon cube saves money]
• 1 large zucchini, diced (about 2 cups/300g)
• 1 red bell pepper, diced [frozen works fine]

Seasonings:

• 2 tsp dried oregano
• 1 tsp smoked paprika
• 1/2 tsp ground cumin
• 1 tsp salt (adjust to taste)
• 1/4 tsp black pepper
• Pinch of red pepper flakes

Finishing touches:

• 1/2 cup (75g) crumbled feta cheese [omit for vegan]
• 1/4 cup fresh parsley, chopped [dried parsley works]
• 2 tbsp lemon juice
• Extra olive oil for drizzling

METHOD

1. Heat olive oil in your large pot over medium heat until it shimmers.
2. Add diced onion and cook for 4-5 minutes until softened and translucent.
3. Stir in minced garlic and cook for 30 seconds until fragrant.
4. Add rinsed lentils, diced tomatoes with their juice, and vegetable broth.
5. Bring mixture to a boil, then reduce heat to maintain a gentle simmer.
6. Add oregano, paprika, cumin, salt, pepper, and red pepper flakes.
7. Simmer uncovered for 15 minutes, stirring occasionally.
8. Add diced zucchini and bell pepper to the pot.
9. Continue simmering for 8-10 minutes until lentils are tender and vegetables are cooked through.
10. Remove from heat and stir in lemon juice.
11. Taste and adjust seasoning – you’ll likely need more salt.
12. Serve hot, topped with crumbled feta and fresh parsley.

CRUCIAL TIPS

Money-saving tips:

• Buy red lentils in bulk – they’re often half the price per pound
• Use frozen bell peppers when fresh ones are expensive
• Make your own vegetable broth with scraps
• Double the recipe and freeze half for later

Success secrets:

• Don’t skip rinsing the lentils – removes excess starch
• Red lentils cook much faster than green or brown varieties
• Stew should be thick but not dry – add more broth if needed
• Feta adds crucial saltiness and protein – don’t skip unless vegan

Visual cues for doneness:

• Lentils break down slightly and lose their shape
• Vegetables are fork-tender but not mushy
• Consistency is like thick soup, not porridge

STORAGE & VARIATIONS

Storage instructions:

• Refrigerate leftovers up to 5 days in airtight containers.
• Freezes beautifully for up to 3 months.
• Reheat gently on stovetop, adding splash of broth if needed.

Scaling tips:

• Recipe doubles easily in large pot.
• For single serving, use 1/4 cup lentils with proportional liquids.

Common mistakes to avoid:

• Adding vegetables too early makes them mushy
• Not seasoning enough – lentils need generous salt
• Overcooking until lentils turn to mush

Delicious variations:

• Indian-style: Replace oregano with curry powder and garam masala
• Moroccan twist: Add cinnamon, ginger, and chopped dried apricots
• Protein boost: Stir in handful of spinach and extra feta
• Vegan version: Skip feta, add nutritional yeast and tahini

Price level per portion: Very inexpensive

This Mediterranean lentil stew delivers 22 grams of protein per serving at just over $2 per bowl. I’ve been making variations of this recipe for years when money was tight, and it never fails to satisfy.

The beauty lies in its simplicity – one pot, pantry staples, and minimal prep work. You get restaurant-quality flavors without the restaurant price tag.

Most importantly, this isn’t just cheap food that happens to be vegetarian. It’s genuinely delicious, filling food that costs less because it’s built around affordable ingredients like lentils and seasonal vegetables.

The protein comes naturally from the red lentils (18g) and feta cheese (4g), creating a complete amino acid profile that keeps you satisfied for hours.