Curried Lentil And Vegetable Stew

This Curried Lentil and Vegetable Stew is a comforting, nutrient-dense meal that comes together in under an hour. The base of brown or green lentils provides a hearty texture, softened by a blend of aromatic spices including curry powder, ground coriander, cumin, and fresh ginger. Bright vegetables like cauliflower, carrots, and green beans add crunch and sweetness, balancing the earthy depth of the lentils. Canned chickpeas are stirred in at the end for extra protein and body. This vegan-friendly dish is perfect for chilly evenings, weeknight dinners, or meal prep. Its simple to make using pantry staples, offering a robust flavor profile that feels both rustic and sophisticated. Serve it with a slice of crusty bread or a side of rice for a satisfying, wholesome experience that warms the soul.

Cooking Method: Boiling, Stewing

Cuisine: Indian

Courses: Main Courses

Difficulty: Intermediate

Servings: 4

Calories: 441.7

Dietary: Gluten-free, Vegan, Vegetarian

Description

This Curried Lentil and Vegetable Stew is a comforting, nutrient-dense meal that comes together in under an hour. The base of brown or green lentils provides a hearty texture, softened by a blend of aromatic spices including curry powder, ground coriander, cumin, and fresh ginger. Bright vegetables like cauliflower, carrots, and green beans add crunch and sweetness, balancing the earthy depth of the lentils. Canned chickpeas are stirred in at the end for extra protein and body. This vegan-friendly dish is perfect for chilly evenings, weeknight dinners, or meal prep. Its simple to make using pantry staples, offering a robust flavor profile that feels both rustic and sophisticated. Serve it with a slice of crusty bread or a side of rice for a satisfying, wholesome experience that warms the soul.

Ingredients

6 ounces brown or green lentils
1 tablespoon Curry powder
2 teaspoons Fresh ginger root -- minced
1 1/2 teaspoons Ground coriander
1 1/2 teaspoons Ground cumin
1 1/2 cups Cauliflower florets
1 cup Carrots -- diagonally sliced
1 cup Green beans -- cut in 1/2" slices
1 medium Onion -- cut into 1/2" wedges
8 ounces Chick-peas -- canned, drained
3/4 teaspoon Salt
1/4 teaspoon Black pepper

Directions

1
Rinse 6 ounces of brown or green lentils under cold water and drain well.
2
In a large saucepan, combine the rinsed lentils, 5 cups of water, curry powder, minced ginger, ground coriander, and ground cumin.
3
Bring the mixture to a boil over high heat.
4
Reduce heat to low, cover the pot with the lid slightly ajar, and simmer for 20 minutes.
5
Add cauliflower florets, sliced carrots, green beans, and onion wedges to the pot.
6
Press the vegetables down gently to ensure they are submerged in the liquid.
7
Bring the stew back to a boil, then reduce heat to low again.
8
Simmer with the lid slightly ajar for another 15 minutes, or until the lentils and vegetables are tender.
9
Stir in the drained chickpeas, salt, and black pepper.
10
Cook for an additional 3-5 minutes to heat the chickpeas through.
11
Divide the stew evenly among 4 bowls and serve warm.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 441.7kcal

% Daily Value *
Total Fat 2.7g5%
Saturated Fat 0.2g1%
Cholesterol 0.0mg0%
Sodium 3743.4mg156%
Total Carbohydrate 81.3g28%
Dietary Fiber 30.0g120%
Sugars 25.7g
Protein 28.6g58%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: lentil stew, curry lentils, vegan stew, vegetable curry, healthy dinner, plant based, cauliflower stew, chickpea recipe, warm spices, comfort food, meal prep, high fiber, spicy lentils, easy vegan, one pot meal, ginger curry, cumin coriander, budget friendly, gluten free, protein rich

Read it online: https://www.chefs-mate.com/recipe/curried-lentil-and-vegetable-stew-3-5-pts/