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Curried Red Lentil Stew


Curried Red Lentil Stew

Curried Red Lentil Stew

Serves 4 to 6

Gluten-free, nut-free option, peanut-free, soy-free


Curried Red Lentil Stew is just the thing to nourish and warm you when your bones are cold or when you want something hearty that won't weigh you down. Red lentils are often overlooked for their green and brown siblings but they’re magical and worth getting to know! When cooked, they melt down and create a luscious texture for soups and sauces. In this recipe, they make a hearty base, perfect for your favorite vegetables, beans, or grains. Serve it alone, over your favorite grain, or with warm naan and a generous schmear of hummus!


Ingredients

1 medium onion, finely chopped

1 teaspoon salt

2-inch piece of fresh ginger (or substitute ¼ teaspoon ground ginger)

3 large cloves garlic, grated/minced/pressed

2 tablespoons curry powder

1 teaspoon ground cumin

½ teaspoon ground turmeric

⅛ teaspoon ground cayenne pepper (optional)

1 ½ cups dry red lentils, rinsed

3 tablespoons tomato paste

4 cups vegetable broth

1 (15-ounce) can light coconut milk

2 heaping cups cauliflower florets, cut small

1 large sweet potato, peeled and cut into 1-inch pieces (or substitute butternut squash)

1 (15.5-ounce) can of chickpeas, with liquid

2 handfuls chopped kale or baby spinach

2 tablespoons lemon juice

1 tablespoon maple syrup

Ground black pepper, to taste

Chopped scallions and cilantro, to garnish (optional)

Cooked rice or grain for serving


Directions

Heat a large pot over medium heat. Add the onions and salt and add a few tablespoons of water or broth. Cook while stirring occasionally until the onions soften, about 5 minutes. Add more water if necessary to keep from sticking.


Grate the ginger into the pot and add the garlic.


Stir in the curry, cumin, turmeric, and cayenne. Cook for a minute until fragrant.


Add the lentils and stir in the tomato paste until the tomato paste is combined then stir in the broth and coconut milk.


Add the cauliflower, sweet potato, and chickpeas.


Turn up the heat to medium-high and bring to a boil, then reduce the heat to a simmer. Cover partially and cook for about 20 to 25 minutes or until the vegetables are fork-tender and the lentils have broken down.


Stir in the kale, lemon juice, maple syrup, and black pepper. Cook for a few minutes more.


Serve immediately. Garnish with scallions and cilantro.


Equipment

  • Chef’s knife

  • Peeler

  • Grater

  • Garlic press

  • Cutting board

  • Can opener

  • Large pot with lid

  • Measuring cups & spoons


Recipe Notes

Coconut milk lends a delicate creaminess but you can omit it in favor of pureéing a portion of the soup and adding it back in.


Choose vegetables based on the season or what you have on hand.


Curry is a spice blend. Choose hot or mild based on your preferences.


Try adding red lentils to your next marinara sauce for added nutrition and texture.


Nutrition Notes

Along with being high in protein and low in fat, red lentils are one of the best sources of fiber. Lentils contain both soluble and insoluble fiber, which provide different benefits to our body. Insoluble fiber is not absorbed by the body and provides bulk to our food – improving digestion. Soluble fiber is soluble in water and it is absorbed in our intestine. Soluble fiber particles attach to cholesterol particles and help to clear them out of our bodies. (Goodfoodforgood.ca)


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