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Anna Hermann

Curried Lentil Stew (3 ways: Indian, Thai, Ethiopian)

Updated: Mar 9, 2021

These lentils are outstanding as a base or you can add even more depth of flavor by trying one of the following flavor boosters or combinations. What's your favorite version?

Ingredients

  • 1 cup of red lentils

  • 3 cups of water/veggie broth/veg bouillon

  • 1 can of coconut milk or 1 can pumpkin puree (if going for less fat) or 1 mashed up sweet potato

  • 1 bay leaf

  • 1 tbsp salt

Aromatics

  • 1 onion or 1 fennel bulb chopped (optional!)

  • 1 tbsp mustard (optional)

  • 2 tbsp tomato paste (optional) OR 1 can of crushed tomatoes

  • optional: 1 chopped jalapeno OR serano OR chili powder OR chopped pickled jalopeno

Finishers

  • 1/4 cup chopped cilantro

  • 1 tbsp apple cider vinegar or 1 lime (zest and juice)

  • salt to taste

  • Extra add on if not trying to lose weight: 1 tbsp almond butter

Veggies — load this up with extra veg add ons! From the list below, choose 3-4 cups of veg total!

  • 1-2 finely chopped carrots (add with other aromatics) OR 1/2 head of chopped cauliflower OR 1-1.5 cups chopped pumpkin OR 1-1.5 cups chopped sweet potato

  • 1 finely chopped bell pepper (any color!) (add with other aromatics)

  • 1 pound of mushrooms (diced)

  • 1 diced eggplant

  • 2-3 zucchini or summer squash (diced)

  • 1/2 bag of frozen (ensure moisture is squeezed out) or fresh spinach

Serve with...

  • rice, quinoa, barley, farro, any whole grain!

  • over baked potato or baked sweet potato

  • with a side of whole wheat or gluten free roti

 

Method

  1. In a non-stick pan, brown aromatics (no oil needed) if using! and carrots/bell pepper if using until slightly tender on medium heat, add spices. For Thai flavor combo: sauté curry paste first, then add aromatics and other spices. Stir for 5 min total, be careful not to burn! If it feels to thick, add a splash of veg stock to help it along.

  2. Add veggie broth, bay leaf, tomatoes/paste if using, pumpkin/sweet potato if using and lentils.

  3. Turn heat on high until boil, cover pot with lid, turn heat to low and let simmer for 20–25 min.

  4. when al dente, open lid, stir, add coconut milk, keffir lime leaves if using, and let simmer for an additional 5 minutes until lentils are fully cooked, then turn off the heat fully.

  5. Finish with "finishers", taste for seasoning. If using spinach, add in now! If you feel like some of the spices have cooked out throughout the cooking process, feel free to add a dash more of dried spices.

 
Flavor boosters: Indian, Thai, and Ethiopian

Images courtesy of britannica.com

“Indian” add the following to the original ingredients:

  • turmeric: 1 tsp powdered or 1 inch freshly grated

  • garlic: 1 tbsp dried or 4-5 cloves finely chopped

  • ginger: 1 inch piece fresh finely chopped or 1 tbsp dried

  • 1 tbsp cumin powder

  • 1 tbsp coriander powder

  • 1 tbsp curry powder

  • 1 tsp garam masala (optional)

  • 1 tsp chili powder

  • 1 tsp fenugreek


“Thai” add the following to the original ingredients:

  • 2 tbsp of a curry paste of your choosing (red or yellow would be best here)

  • turmeric: 1 tbsp powdered or 1 inch freshly grated

  • garlic: 1 tbsp dried or 4-5 cloves finely chopped

  • ginger or galangal: 1 inch piece fresh finely chopped or 1 tbsp dried ginger.

  • add 3 finely slivered leaves of fresh/frozen keffir lime towards the last 5 minutes of cooking (optional)

“ETHIOPIAN” add the following to the original ingredients:

  • 2 tbsp of berbere seasoning

  • turmeric: 1 tbsp powdered or 1 inch freshly grated

  • garlic: 1 tbsp dried or 4-5 cloves finely chopped

  • ginger: 1 inch piece fresh finely chopped or 1 tbsp dried

 

Notes

You could also leave out the salt if you are following a low sodium diet. The umami and depth of flavor of this (especially through the mushrooms and nutritional yeast), will give your food an instant punch. Feel free to substitute or leave out whatever spices you may not have on hand.

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