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
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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Frank @Memorie di Angelina
I really love lentils, but funnily enough I've never tried the red variety. Time for a change, I think. This looks delicious.
France @ Beyond The Peel
SO yummy. I love red lentils and the spices sound divine.
Dara @How_To_Eat
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!
Jessica@AKitchenAddiction
Love the conversation with your son! This stew sounds wonderful! Love how hearty and healthy it is!
Kalyn
I love eating lentils (much more than shooting them through straw.) This looks delish.
Donna
Lentils are the best!
Laura (Tutti Dolci)
This stew looks incredible, Dara! The red lentils are so pretty and I love the flavors!
Gwen @SimplyHealthyFamily
LOL, kids are hilarious! That's so funny because several months ago we had a similar conversation while at Sprouts scooping out lentils.
kirsten@FarmFreshFeasts
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!
Carla @ Carlas Confections
Haha boys! They are so silly. And this stew looks so hearty and amazing 🙂