Kale & Lentil Stew with Mashed Potatoes


Fire-roasted tomatoes add slightly smoky flavor to red lentils. The addition of mashed potatoes gives this an upside-down shepherd's pie feel.

Kale & Lentil Stew with Mashed Potatoes
Prep Time:
35 mins
Additional Time:
10 mins
Total Time:
45 mins
8 cups


  • 1 ½ pounds russet potatoes, peeled and cut into 1 1/2-inch chunks

  • 1 tablespoon extra-virgin olive oil

  • 1 medium onion, chopped

  • 2 cloves garlic, minced

  • ¾ teaspoon salt, divided

  • ¾ teaspoon ground pepper, divided

  • 3 cups low-sodium vegetable or chicken broth

  • 1 (15 ounce) can low-sodium fire-roasted diced tomatoes

  • ¾ cup red lentils, rinsed

  • 4 ounces baby kale (5 cups)

  • ½ cup whole milk

  • 2 tablespoons butter

  • cup grated Parmesan cheese


  1. Bring 1 inch of water to a boil in a large pot fitted with a steamer basket. Add potatoes, cover and cook until tender, 10 to 15 minutes.

  2. Meanwhile, heat oil in a large pot over medium-high heat. Add onion and cook, stirring often, until softened, 3 to 5 minutes. Stir in garlic and 1/2 teaspoon each salt and pepper; cook until fragrant, about 30 seconds. Add broth, tomatoes and lentils and bring to a simmer over high heat. Adjust heat to maintain a simmer, cover and cook until the lentils are tender, 15 to 20 minutes. Stir in kale. Remove from heat and cover to keep warm.

  3. Drain the potatoes and return them to the pot; add milk, butter and the remaining 1/4 teaspoon each pepper and salt. Mash to desired consistency. Stir in Parmesan.

  4. Serve the stew over the mashed potatoes.


To make ahead: Refrigerate stew (Step 2) for up 3 days.

Nutrition Facts (per serving)

458 Calories
13g Fat
68g Carbs
18g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 458
% Daily Value *
Total Carbohydrate 68g 25%
Dietary Fiber 9g 34%
Total Sugars 9g
Protein 18g 35%
Total Fat 13g 17%
Saturated Fat 6g 30%
Cholesterol 24mg 8%
Vitamin A 3587IU 72%
Vitamin C 49mg 54%
Folate 145mcg 36%
Sodium 720mg 31%
Calcium 236mg 18%
Iron 6mg 31%
Magnesium 83mg 20%
Potassium 1195mg 25%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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