Feb 21
2013

Curry Red Lentil Stew Recipe with Tomatoes

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A healthy vegetarian stew, rich with curry spices and perfect for Meatless Monday, that cooks up in less than 30 minutes.
Curry Red Lentil Stew Recipe with Tomatoes #recipe #vegetarian #MeatlessMonday

The moment you know that little boys’ brains simply have different priorities:

8-year old son (T): “Those look like fun,” pointing at the bag of red lentils.

Me: “You mean fun to eat?”

T: “Oh, that’s food? I thought they were for a BB gun or something.”

Me (chuckling inside): “Well, I was actually going to cook dinner with those, so I think we’ll avoid shooting them today.”

T: “If there are any left over, can I have them? I want to practice shooting through a straw. They’d be great for immobilizing leprechauns.”

Of course they would. Why didn’t I think of that?

Curry Red Lentil Stew Recipe with Tomatoes #recipe #vegetarian #MeatlessMonday

Whether you’re an 8-year old boy obsessed with all-things-projectile or just someone who wants to make a quick, healthy meatless meal, red lentils are a great staple to have on hand. When we re-designed our pantry, I loaded up on legumes: dried chickpeas, canned black beans and a variety of lentils. Red lentils are known as masoor dal in Indian cooking and are a staple dish. If you don’t have red lentils on hand, substitute green or brown lentils. You may have to increase the cooking time to 25 to 40 minutes, depending on the type of lentil.

I’ll admit that I used to be nervous about cooking with lentils. They always seemed like such a difficult thing to prepare, something that would require hours of slaving over the stove. The reality is that they are no more difficult than rice to cook. Saute with some aromatics, such and onions, garlic and spices or herbs, then simmer in liquid such as vegetable or chicken broth until the lentils are tender. Really, that’s it!

And if you’re not convinced about lentils yet, maybe their power-packed levels of protein, folate and fiber will win you over. Serve this stew over brown rice, alongside some steamed vegetables for a complete meal.

If you are unable to find lentils in your grocery store, they can be purchased from Amazon (disclosure: this is my Amazon affiliate link).

The recipe:

Heat the canola oil in a large saucepan set over medium heat.

Add the onions and cook, stirring occasionally, until the onions are soft, 5 to 7 minutes. Stir in the ginger and cook for 2 minutes.

Curry Red Lentil Stew Recipe with Tomatoes #recipe #vegetarian #MeatlessMonday

Add the garlic, garam masala and curry powder, and cook for 1 minute.

Stir in the lentils and broth and bring to a boil. Reduce the heat to medium-low, cover and simmer until the lentil are tender, 15 to 20 minutes.

Add the tomatoes. Season to taste with salt and pepper.

Curry Red Lentil Stew Recipe with Tomatoes #recipe #vegetarian #MeatlessMonday

Divide the stew between 4 bowls, and garnish each with 1 tablespoon yogurt and 1 teaspoon cilantro. Serve.

Other meatless meals:

Vegetarian Recipes for #MeatlessMonday
Cookin’ Canuck’s Barley Stew with Caramelized Onions, White Beans & Spinach
Cookin’ Canuck’s Grilled Cheese Sandwich with Brie, Pear & Hazelnuts
Vintage Mixer’s Egg Muffins with Peppers, Kale and Cheddar
Two Peas and Their Pod’s Creamy Tomato Orzo Soup
A Spicy Perspective’s Vegetable Lo Mein with Homemade Pasta

Curry Red Lentil Stew Recipe with Tomatoes
 
Prep time
Cook time
Total time
 
From the kitchen of Cookin Canuck. www.cookincanuck.com
Serves: Serves 4
Ingredients
  • 1 tbsp canola oil
  • 1 medium onion, chopped
  • 1 tbsp minced fresh ginger
  • 3 cloves garlic, minced
  • 2 tsp garam masala
  • 2 tsp curry powder
  • 1½ cups red lentils
  • 3 cups vegetable broth
  • 1 (14 oz) can diced tomatoes, including juices
  • Salt and pepper, to taste
  • ¼ cup plain nonfat Greek yogurt
  • 4 tsp minced cilantro
Instructions
  1. Heat the canola oil in a large saucepan set over medium heat.
  2. Add the onions and cook, stirring occasionally, until the onions are soft, 5 to 7 minutes. Stir in the ginger and cook for 2 minutes.
  3. Add the garlic, garam masala and curry powder, and cook for 1 minute.
  4. Stir in the lentils and broth and bring to a boil. Reduce the heat to medium-low, cover and simmer until the lentil are tender, 15 to 20 minutes.
  5. Add the tomatoes. Season to taste with salt and pepper.
  6. Divide the stew between 4 bowls, and garnish each with 1 tablespoon yogurt and 1 teaspoon cilantro. Serve.
Notes
Calories 282.1 / Total Fat 11.4g / Saturated Fat 1.1g / Cholesterol 0mg / Sodium 901.7mg / Total Carbohydrates 35.2g / Fiber 11.7g / Sugar 7.9g / Protein 12.8g / WW (Old Points) 6 / WW (Points+) 7 (Does not include added salt and pepper.)
Nutrition Information
Serving size: 1¼ cups, plus 1 tbsp yogurt and 1 tsp cilantro Calories: 282 cal (complete nutritional info listed below) Fat: Total 11.4g / Saturated 1.1g

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{ 32 comments… read them below or add one }

1 Joanne @ Fifteen Spatulas February 21, 2013 at 5:24 am

hahaha! Your little boy is so funny! I love love love lentils, especially with lots of spices. So flavorful and filling.

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2 Dara (Cookin' Canuck) February 21, 2013 at 9:06 am

That boy keeps us laughing! And yes, lentils are a fantastic healthy meal to fill up on.

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3 Liz @ The Lemon Bowl February 21, 2013 at 5:40 am

I could eat this every day!! Love red lentils!!!

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4 Dara (Cookin' Canuck) February 21, 2013 at 9:07 am

I feel the same way, Liz. I don’t know why I don’t cook with them more often.

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5 Katrina @ Warm Vanilla Sugar February 21, 2013 at 6:11 am

I love a good lentil dish. This looks awesome!

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6 Dara (Cookin' Canuck) February 21, 2013 at 9:07 am

Thanks, Katrina. It truly is comfort food.

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7 Jenna February 21, 2013 at 6:43 am

:) i love conversations with kids! Classic. These lentils look delicious!

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8 Dara (Cookin' Canuck) February 21, 2013 at 9:07 am

Kids make everything so much more interesting!

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9 Jeanette February 21, 2013 at 6:44 am

How precious – love those conversations and that your boys eat healthy foods like this beautiful bowl of curry red lentil stew.

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10 Dara (Cookin' Canuck) February 21, 2013 at 9:08 am

Thanks, Jeanette. I am grateful that my boys are willing to try most things I set in front of them.

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11 Bev @ Bev Cooks February 21, 2013 at 7:10 am

What? I immobilize leps all the time with lentils. Der.

(yum!)

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12 Dara (Cookin' Canuck) February 21, 2013 at 9:08 am

Of course!

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13 Robyn | Add a Pinch February 21, 2013 at 7:25 am

What a great stew! Love hearing about your boys!

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14 Dara (Cookin' Canuck) February 21, 2013 at 9:08 am

Thanks, Robyn. They keep life interesting, for certain.

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15 Jen @ Savory Simple February 21, 2013 at 7:39 am

I will never again look at red lentils without thinking about how they can immobilize leprechauns.

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16 Dara (Cookin' Canuck) February 21, 2013 at 9:08 am

LOL. I feel the same way!

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17 Heidi @foodiecrush February 21, 2013 at 8:06 am

He’s a smart man for sure. Although we never had lentils as a kid, I’m a big fan now and really love the idea of pairing them with curry.

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18 Dara (Cookin' Canuck) February 21, 2013 at 9:09 am

Thanks, Heidi. They soak up those curry spices beautifully.

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19 Nutmeg Nanny February 21, 2013 at 9:25 am

Hahaha your little one cracked me up. I’m often looking for a good way to immobilize a leprechaun :) The stew looks tasty too. Very filling and hearty for this cold weather.

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20 Carla @ Carlas Confections February 21, 2013 at 10:12 am

Haha boys! They are so silly. And this stew looks so hearty and amazing :)

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21 kirsten@FarmFreshFeasts February 21, 2013 at 11:26 am

Dara,
I remember being so concerned when my son started talking about ‘all things projectile’ (nice turn of phrase), and how I was worried he’d grow up to be a violent boy. My Danish sister-in-law showed me, with her thumb and index finger, how my son would always have a gun handy regardless of what toys I did or did not allow. She’s a wise woman.

I love lentils, and here they’ve been popping up in casseroles and soups to boost the protein without additional meat.

This stew looks delicious, and a nice way to use half a quart of put up tomatoes. Thanks!

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22 Gwen @SimplyHealthyFamily February 21, 2013 at 11:40 am

LOL, kids are hilarious! That’s so funny because several months ago we had a similar conversation while at Sprouts scooping out lentils.

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23 Laura (Tutti Dolci) February 21, 2013 at 12:50 pm

This stew looks incredible, Dara! The red lentils are so pretty and I love the flavors!

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24 Donna February 21, 2013 at 5:26 pm

Lentils are the best!

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25 Kalyn February 21, 2013 at 5:36 pm

I love eating lentils (much more than shooting them through straw.) This looks delish.

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26 Jessica@AKitchenAddiction February 22, 2013 at 10:43 am

Love the conversation with your son! This stew sounds wonderful! Love how hearty and healthy it is!

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27 Dara @How_To_Eat February 22, 2013 at 12:59 pm

That looks like a giant red bowl of comfort! Would be perfect to scoop up with some naan bread or over quinoa. Can’t wait to try!

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28 France @ Beyond The Peel February 22, 2013 at 8:01 pm

SO yummy. I love red lentils and the spices sound divine.

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29 Frank @Memorie di Angelina March 3, 2013 at 6:32 am

I really love lentils, but funnily enough I’ve never tried the red variety. Time for a change, I think. This looks delicious.

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30 Gale March 6, 2013 at 11:15 am

This looks delicious! Going to try it but sub tofu for the Greek yogurt to make it Vegan.

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31 Amelia October 14, 2013 at 5:15 pm

My husband took one look at this and said, ‘Good choice on dinner. Looks cheap.’ Believe it or not, that’s a complement. It was SO GOOD! Super easy and affordable (I prefer that to ‘cheap!’ ha!). I added a good shake of cayenne, and it gave it a nice heat. This was my first time on your website, and it won’t be the last! Thanks.

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32 Dara (Cookin' Canuck) October 15, 2013 at 6:27 am

I love this comment! We love cheap meals, too. But yes, they have to taste good. I’m so glad that both you and your husband enjoyed this, Amelia!

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