Description
This easy curried yellow lentil stew is healthy, budget-friendly, and vegan. Made with potatoes, carrots, tomatoes, and warming Indian spices.
Ingredients
- 1 tablespoon (15 mL) avocado oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- ½ teaspoon (1 grams) grated fresh ginger
- 3 medium (9 ounces or 255 grams total) carrots, sliced
- 1 medium red bell pepper, chopped
- 3 small (9 ounces or 255 grams total) red or yellow thin-skinned potatoes, chopped
- 1 tablespoon (7 grams) garam masala
- ¼ teaspoon (.5 grams) red chili flakes
- 8 ounces (225 grams) dried yellow lentils
- 3 cups (720 mL) vegetable broth
- 1 cup (240 mL) water
- 1 can (14.5 ounces or 411 grams) diced tomatoes, with liquid
- ¼ cup (about 15 grams) chopped fresh cilantro (or 1 tablespoon or 2 grams dried cilantro)
Instructions
- Heat oil in a large heavy pot or Dutch oven over medium high.
- Add onion, garlic, ginger, carrots, bell pepper, and potatoes and sauté for 7 minutes.
- Add garam masala, chili flakes, and lentils and sauté for 2 minutes.
- Add broth, water, and tomatoes with liquid. Stir well, reduce heat to medium, cover and cook for about 30 minutes, until lentils and vegetables are tender. May add additional water as needed. Should make a thick stew.
- Add cilantro, stir well, and serve immediately. Makes 8 servings (about 1 cup each). Store leftovers in an airtight container in the fridge for up to 5 days or freezer for up to 6 months.
Notes
Garam masala is a popular Indian spice blend, which you can find at most well stocked markets, global markets, and online.
This soup features yellow lentils, sometimes called golden lentils, which you can find in well stocked markets, global markets, and online. Note: if you use split yellow lentils, the stew takes a shorter time to cook.
I like to prepare and serve this recipe out of my Staub Dutch Oven, featured above.
Instant Pot Directions: Place all ingredients in the container of the InstantPot. Press “Bean/Chili” setting. Cook according to manufacturer’s directions. Serve immediately.
Slow cooker Directions: Place all ingredients in the container of the Slowcooker. Cook on high for 4-6 hours or on low for 8-12 hours. Cook according to manufacturer’s directions. Serve immediately.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Soup
- Cuisine: American
Nutrition
- Serving Size: 1
- Calories: 230
- Sugar: 5 g
- Sodium: 320 mg
- Fat: 6 g
- Saturated Fat: 1 g
- Carbohydrates: 33 g
- Fiber: 9 g
- Protein: 10 g
- Cholesterol: 0 mg
