Easy Vegetarian Lentil Stew
This easy lentil stew is tomato-based and spiced with curry powder and aromatics. It takes merely 10 minutes to prepare, and yields a creamy, rich, and hearty stew that is tasty enough to serve as a main. Make it ahead of time so you can have nutrition-packed meals throughout the week!
Servings: 10 cups
Ingredients
- 2 tablespoons olive oil (or butter)
- 1 big onion , minced
- 2 carrots , sliced
- 3 garlic , minced
- 1 tablespoon ginger , minced
- 2 tablespoons curry powder (*Footnote 1)
- 1/4 teaspoon ground black pepper
- 1 can (170-g/6-oz) tomato paste
- 1 can (400-g/14-oz) tomato , diced
- 8 cups vegetable stock
- 1 bag (450g/1-lb) lentils
- 1 teaspoon salt (or to taste)
- Greek yogurt for garnish (Optional)
Instructions
- Heat olive oil in a large pot over medium heat. Add onion and carrot. Cook onion and stir occasionally until tender and pale yellow, 8 to 10 minutes.
- Add garlic and ginger. Cook and stir for 1 minute.
- Turn to low heat. Add curry powder and ground black pepper. Stir for 1 minute.
- Add tomato paste. Stir for 1 to 2 minutes. If the paste starts to stick, pour in a bit of chicken stock and use your spatula to scrape the brown bits off the pan.
- Add diced tomato, chicken stock, and lentils. Cook over medium high heat until simmering. Stir occasionally. Turn to low heat, cover, and simmer for 30 minutes. Add salt to adjust seasoning to taste.
- Serve hot over steamed rice as a main or by itself as a side, with Greek yogurt on top (if using).
Notes
- I highly recommend using Madras curry powder in this recipe. Or you can use a mix of two types curry powder.
Nutrition
Serving: 1/2 cup of the stew, Calories: 114kcal, Carbohydrates: 18g, Protein: 6.9g, Fat: 2.1g, Sodium: 437mg, Potassium: 397mg, Fiber: 8g, Sugar: 2.9g