A hearty, flavourful main for your Christmas table, that is actually vegan? This French lentil bourguignon has them all – it’s filling, it makes your kitchen smell amazing, and it’s designed to please a crowd. You can serve it as it is, or over a cauliflower-potato mash – this vegan alternative to the hearty stew is loaded with protein and fibre, so no one will miss the meat.
WHAT DOES BOURGUIGNON MEAN?
The bourguignon dishes take their name from the classic Beef Bourguignon, which is a traditional French stew made with Burgundy wine. Any recipe which reinterprets this classic French beef stew should be made using a good quality red wine, and we did just that.
HOW TO MAKE A VEGAN BOURGUIGNON STEW
There are a lot of recipes out there that turn classic beef bourguignon stew into a vegan one, and most of them replace meat with mushrooms, which are similar in texture and protein intake. We wanted to go even further, so we chose French green lentils as the main ingredient of our vegan bourguignon stew. There are plenty of health reasons for serving lentils at least on a weekly basis, and we highlighted some below.
WHAT ARE THE HEALTH BENEFITS OF LENTILS?
We love lentils, because unlike other beans, they are easier to prepare, they cook pretty quickly, and they don’t necessarily need to be soaked before using. But it’s actually their health benefits that make us consume lentils as often as possible – in stews, soups, hummus or salads.
- Lentils are packed with fiber – helping our body keep the cholesterol within check, and balancing the blood sugar levels.
- Lentils are high in folate and magnesium – which makes them a superfood for preventing cardiovascular system disease.
- Lentils are packed with iron – making them a great food to eat during your menstruation, when pregnant, but also if you want to increase your energy levels.
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Vegan French Lentils Bourguignon
A vegan approach on a French classic, this vegan lentils bourguignon is gluten-free and packed with protein, minerals and fibre.
- 1/2 cup dry French lentils rinsed
- 2 tbsp extra virgin olive oil
- 1 large yellow onion finely diced
- 3 garlic cloves diced
- 2 carrots peeled, cut into 1/2 inch slices
- 2 celery stalks diced
- 1 bay leaf
- 1/2 cup good quality dry red white
- 1 tbsp coconut aminos
- 1 tbsp tomato paste
- 1 tbsp arrowroot starch
- 1&1/2 cup vegetable broth
- 1/2 tsp dried thyme
- 1/2 tsp dried sage
- Fresh parsley, chopped
Add the olive oil in a large pot over medium heat. Add carrots, onion, celery, garlic and herbs, and cook for 5 minutes, stirring frequently.
Mix the arrowroot starch with the vegetable broth.
Add the lentils, tomato paste, red wine, coconut aminos and vegetable stock, mix and bring to boil.
Simmer over low heat for 35 minutes, until the lentils are well cooked and the liquid thickened.
Serve warm, garnished with fresh parsley, as they are or with mashed potatoes and cauliflower.