Combining 14 beans and lentils into hearty dishes creates a nutritious and satisfying meal packed with protein and fiber. These onion-free recipes highlight the natural earthiness of legumes while using herbs and spices to build rich flavors, perfect for those who avoid onions due to preference or dietary needs.
Ingredients
- 1 cup dried 14 bean mix (soaked overnight and drained)
- 1/2 cup dried green or brown lentils, rinsed
- 2 tablespoons olive oil
- 2 cloves garlic, minced (optional)
- 1 large carrot, diced
- 2 celery stalks, diced
- 1 can (14 oz) diced tomatoes, no salt added
- 4 cups vegetable broth or water
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground cumin
- 1/2 teaspoon dried thyme
- 1/4 teaspoon black pepper
- 1 bay leaf
- Salt to taste (start with 1 teaspoon)
- Fresh parsley or cilantro, chopped (for garnish)
Instructions
- Prepare the beans and lentils: Rinse the soaked 14 bean mix and lentils thoroughly under cold water. Set aside.
- Sauté the aromatics: In a large pot, heat olive oil over medium heat. Add minced garlic if using, carrot, and celery. Cook for 5–7 minutes until softened but not browned.
- Add spices and tomatoes: Stir in smoked paprika, cumin, dried thyme, black pepper, and the bay leaf. Cook for 1 minute until fragrant. Then add the diced tomatoes and cook for another 2 minutes.
- Add beans, lentils, and broth: Pour in the drained beans, lentils, and vegetable broth or water. Stir well to combine.
- Simmer: Bring the mixture to a boil, then reduce heat to a low simmer. Cover partially and cook for about 1.5 to 2 hours, stirring occasionally. Check liquid levels and add more broth or water if needed to keep beans submerged.
- Check tenderness and season: When beans and lentils are tender, remove the bay leaf. Taste and adjust salt and pepper as needed.
- Serve: Garnish with fresh parsley or cilantro and serve warm as a stew or over rice, quinoa, or crusty bread.
Tips
- Substitutions: If you don’t have a 14 bean mix, you can use any combination of dried beans such as kidney, navy, black, and pinto beans along with lentils.
- Soaking beans: Soaking beans overnight reduces cooking time and improves digestibility. Quick soak by boiling beans for 2 minutes, then letting them sit for 1 hour if short on time.
- Using garlic: Garlic adds flavor, but if you need to avoid all alliums, simply omit it and boost flavor with herbs like rosemary or oregano.
- Common mistakes: Don’t rush cooking or cook beans uncovered; liquid evaporates quickly and can cause burning. Stir occasionally and keep the heat low.
Serving Suggestions
This bean and lentil stew pairs beautifully with whole grain sides like brown rice, quinoa, or millet for a filling meal. Serve with a side salad of fresh greens or steamed vegetables to add brightness. For a heartier option, spoon it over mashed potatoes or roasted root vegetables. Garnish with a dollop of plain yogurt or a squeeze of lemon juice to enhance the flavors.
Variations
Try adding diced sweet potatoes or butternut squash for a touch of natural sweetness and extra vitamins. For a smoky twist, include chopped smoked turkey or bacon if you eat meat. You can also blend part of the stew for a creamier texture or add coconut milk to create a mild, creamy lentil curry without onions. Experiment with spices like turmeric, coriander, or cinnamon to change the flavor profile.
Storage and Reheating
Store leftover bean and lentil stew in an airtight container in the refrigerator for up to 4 days. For longer storage, freeze portions in freezer-safe containers for up to 3 months. Thaw overnight in the fridge before reheating. Reheat gently on the stovetop over medium-low heat, adding a splash of water or broth to loosen the stew if it has thickened. Make sure to heat it until it reaches 165°F (74°C) internally for food safety.
Frequently Asked Questions
Can I use canned beans instead of dried beans?
Yes, canned beans can be used to save time. Drain and rinse them well, then add them during the last 20 minutes of cooking to avoid mushiness.
Why avoid onions in these recipes?
Some people avoid onions due to allergies, digestive sensitivities like IBS, or personal taste preferences. These recipes use other aromatics and spices to build flavor without onions.
How do I know when the beans and lentils are done?
Beans and lentils are done when they are tender and creamy inside without any crunch. Test a few beans by biting or mashing them against the pot.
Can I make this recipe in a slow cooker?
Yes, after soaking the beans and rinsing lentils, combine all ingredients in a slow cooker and cook on low for 6–8 hours or high for 3–4 hours until beans are tender.
What if my stew is too thick or too thin?
If too thick, add water or broth a little at a time until desired consistency is reached. If too thin, simmer uncovered to reduce liquid, stirring often to prevent sticking.
Are lentils and beans cooked together okay?
Yes, but lentils cook faster than beans. Using smaller lentil quantities and soaking beans helps them finish cooking together evenly without overcooking lentils.
Can I freeze leftovers safely?
Definitely. Cool the stew completely before freezing in airtight containers. Label with date and consume within 3 months for best quality.
How to add more protein?
Add cooked quinoa, tofu, or tempeh when serving, or stir in chopped nuts or seeds for extra protein and texture.
Is it gluten-free?
Yes, natural beans and lentils are gluten-free. Just ensure broth and any added ingredients are certified gluten-free if you have a sensitivity.
Can I make this recipe vegan?
Yes, this recipe is naturally vegan when using vegetable broth and omitting any dairy garnishes.
How to reduce gas from beans?
Soaking beans overnight and rinsing well reduces oligosaccharides that cause gas. Gradually increase bean intake to allow digestion adjustment, and consider adding a pinch of baking soda during cooking to soften beans.
What are good spices to add for more flavor without onions?
Try smoked paprika, cumin, coriander, turmeric, bay leaves, dried thyme, rosemary, or fresh herbs like parsley and cilantro to boost flavor complexity without onions.
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