Curried Red Lentil Stew with Vegetables

Petite red lentils, also known as petite crimson lentils, are small, round legumes with a light pink color.  Unlike most legumes, petite red lentils cook quickly since their exteriors are soft and easy for water to penetrate. Lentils contain significant amounts of nutrients in each serving. Red lentils are a rich source of both soluble and insoluble dietary fiber. One-quarter of a cup of lentils contains 7 grams or 28 percent of the daily recommended intake of dietary fiber. Lentils help lower blood cholesterol, and regular blood sugar levels, in addition to promoting a healthier digestive tract.


Photo from Eating Clean Recipes

Enjoy this delicious Indian-Style vegetarian bean stew! The lentils are paired with hearty vegetables and spices, including turmeric, which is anti-inflammatory and adds both flavor and color to the stew.


1/4 cup ghee or coconut oil, divided
1 medium onion, finely diced
1 1/4 tsp salt, divided
1 2×1 inch piece of fresh ginger, quartered
5 large garlic cloves, coarsely chopped
5 1/3 cups Mineral Broth (see previous recipe)
1 1/2 tsp curry powder
3/4 tsp ground turmeric
1/2 tsp ground cumin
1 cup red lentils, picked over and rinsed
3 medium carrots, quartered lengthwise, then cut crosswise into 1/2-inch pieces
3 cups spinach, rinsed, trimmed and chopped (3 oz.)
1 cup frozen peas, not thawed- use fresh peas when in season
1/2 cup cilantro, chopped
lime juice to taste
1/4 tsp cumin seeds
1/4 tsp red pepper flakes


1. Heat 2 Tbs of the ghee or oil in a 4-5 quart heavy pot over medium heat. Add the onion with 1/4 tsp salt, stirring until golden, 8 to 10 minutes.

2. Meanwhile, puree the ginger, garlic, and 1/3 cup stock in a blender.

3. Add the puree to the onion mixture in the pot and cook for about 5 minutes.

4. Add the curry powder, turmeric, and cumin and cook over low heat, stirring, for a minute. Stir in lentils and remaining 5 cups stock and simmer, covered, for 30 minutes.

5. Add carrots and remaining teaspoon salt and simmer, covered, stirring occasionally until carrots are tender and lentils have broken down into a coarse puree. This should occur over the course of 20 minutes.

6. Stir in the spinach and peas and simmer until the peas are tender, about 5 minutes.

7. Stir in cilantro and season stew with salt and pepper. If necessary, add enough stock or water to thin stew so that is can be easily ladled. Taste for seasoning and add lime if necessary.

8. Just before serving, heat the remaining 2 Tbs of ghee or oil in a small skillet over medium heat. Add the cumin seeds and red pepper flakes, stirring until fragrant and a shade darker, just a few seconds. Be careful not to burn. Pour hot spice oil in a swirl over stew and serve.

Servings: 12

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From from My Adventures Testing 1000 Vegan Recipes