main dishes

vegetarian classic: aromatic lentil and vegetable stew

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Aromatic lentil stew

I didn’t take this photo. My food photography tends to look a whole lot less than appetising, and it’s a shame because this is a really tasty and delicious dish.

So instead of putting you off with a bad photo, I’ve used one that does the dish justice.

There are quite a few ingredients in this aromatic lentil stew, but most of them are pantry staples, so if you stock a full pantry, you’ll have no trouble whipping this up.

You can mix and match the vegetables to whatever is in season or what you have on hand.

Besides being very flavourful and tasty, this dish is healthy and super cheap with plenty of leftovers.

I like my lentil stew really liquid, but if you prefer a drier dhal like consistency, add less water. Taste as you go and add more or fewer spices and adjust to suit your own preferences.

Yield: 4

Aromatic Lentil And Vegetable Stew

lentil and vegetable stew

This vegetarian dish is filling and tasty thanks to the spices.

Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes

Ingredients

  • oil to sauté
  • 1/2 – 1 onion finely chopped
  • 1-2 cloves of garlic, crushed
  • 1-2 chillies finely chopped (optional)
  • 1 tsp fresh grated ginger
  • 1/2 tsp cumin
  • 1/2 tsp turmeric
  • 3/4 cup of red lentils, washed and picked over for stones
  • 1 tin tomatoes, chopped
  • water to cover
  • 1 cup or so of mixed veggies – whatever you have on hand ie. cauliflower, zucchini, carrot, beans, capsicum, peas, potato etc.
  • small bunch of spinach washed and trimmed
  • small (165ml) tin of coconut milk
  • Juice of 1/2 lime or lemon or a splash of vinegar
  • 1/4 cup chopped coriander
  • salt to taste

Instructions

  1. In a large saucepan sauté onions in oil until translucent.
  2. Add the garlic, ginger and spices and cook for 1 minute.
  3. Stir in the lentils. Add the tinned tomatoes, vegetables and enough water to cover. Cover, bring to the boil and simmer for 20 – 30 minutes or until lentils are cooked through (soft and mushy). Add extra water as necessary to stop the lentils drying out or according to your preferred consistency.
  4. When the lentils and veggies are cooked, stir in the spinach, enough coconut milk to make the consistency you like, lime juice, coriander and salt to taste. Warm until the spinach is just wilted.
  5. Serve with white or brown rice, naan bread or cooked quinoa and a dollop of yoghurt.

Nutrition Information:

Yield:

4

Serving Size:

1

Amount Per Serving: Calories: 478Total Fat: 19gSaturated Fat: 11gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 0mgSodium: 586mgCarbohydrates: 72gFiber: 20gSugar: 26gProtein: 19g

Nutritional information is calculated automatically using the Nutritionix database. Nutrition information can vary for a recipe based on factors such as precision of measurements, brands, ingredient freshness, serving size or the source of nutrition data. We strive to keep the information as accurate as possible but make no warranties regarding its accuracy. We encourage readers to make their own calculations based on the actual ingredients used in your recipe, using your preferred nutrition calculator.

lentil and vegetable stew

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