Posted on September 05 2016
By Elena Razmpoosh, MS, RD, CD
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.