A healthy vegetarian stew, rich with curry spices and perfect for Meatless Monday, that cooks up in less than 30 minutes.
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?
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.
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.
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.
Divide the stew between 4 bowls, and garnish each with 1 tablespoon yogurt and 1 teaspoon cilantro. Serve.
Other meatless meals:
Barley Stew with Caramelized Onions, White Beans & Spinach
Grilled Cheese Sandwich with Brie, Pear & Hazelnuts
Printable Recipe
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Curry Red Lentil Stew Recipe with Tomatoes
Ingredients
- 1 tablespoon canola oil
- 1 medium onion chopped
- 1 tablespoon minced fresh ginger
- 3 cloves garlic minced
- 2 teaspoons garam masala
- 2 teaspoons curry powder
- 1 ½ cups red lentils
- 3 cups vegetable broth
- 1 14 ounces can diced tomatoes, including juices
- salt and pepper to taste
- ¼ cup plain nonfat Greek yogurt
- 4 teaspoons minced cilantro
Instructions
- 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.
- 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.
- Divide the stew between 4 bowls, and garnish each with 1 tablespoon yogurt and 1 teaspoon cilantro. Serve.
Notes
Nutrition
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Amelia
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.
Dara (Cookin' Canuck)
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!
Gale
This looks delicious! Going to try it but sub tofu for the Greek yogurt to make it Vegan.