Vegan Red Lentil Curry Stew

Posted on September 05 2016

By Elena Razmpoosh, MS, RD, CD

red lentil stew

This delicious, vegan recipe uses a combination of protein-rich lentils, various vegetables, spices and healthy fat which make this a satisfying and healthy meal for the whole family.

Lentils belong to the legume family and are a very good source of cholesterol-lowering fibers, many minerals such as iron and magnesium as well as vitamins, especially B vitamins.  

The different spices in this recipe contain various phytochemicals with anti-inflammatory, anti-cancer, and immune boosting properties. 

 

Vegan Red Lentil Curry Stew - Yield: 4 servings

  •  Coconut oil
  • 2 garlic cloves
  • 1-2 inch fresh ginger root
  • Mild curry powder
  • Turmeric powder
  • 2 cups canned coconut milk
  • 2 cups vegetable broth
  • 1.5 cups dried red lentils
  • 1 cup frozen peas
  • 1 cup frozen sweet corn
  • 2 carrots
  • ½ cup cashews
  • ¼ cup shredded coconut
  • A few sprigs of cilantro

 

Place oil in skillet over medium heat; add shredded carrots and let cook until softened.  Then add garlic and ginger and saute about 30 seconds more, or until fragrant.

Stir in curry powder and turmeric; saute another 30 seconds.

Add coconut milk, broth and lentils (rinse lentils under cold water right before adding to pot). Reduce heat to medium-low and cook 15 minutes, or until lentils soften. Stir in frozen vegetables, cashews and shredded coconut, and cook 5-10 more minutes depending on how soft you like the cashews. 

Remove from heat. Stir in cilantro, salt and pepper, and serve as is or over rice or quinoa. 

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