Red Lentil Vegetable Stew Recipe 🍲
Overview:
If you’re craving a comforting, hearty meal that’s also packed with nutrition, look no further than this Red Lentil Vegetable Stew. Bursting with flavors from aromatic spices and a colorful array of veggies, this vegan-friendly dish is perfect for a cozy weeknight dinner. Let’s dive into the recipe to create a wholesome bowl of goodness!
Ingredients:
| Ingredient | Quantity |
|---|---|
| Red Lentils | 3/4 cup |
| Water | 2 1/2 cups |
| Canola Oil | 2 tbsp |
| Onion | 1, diced |
| Garlic cloves | 2, minced |
| Ground Cumin | 1 tsp |
| Garam Masala | 1 tsp |
| Curry Powder | 1 tsp |
| Salt | 1/2 tsp |
| Cauliflower Florets | 4 cups |
| Tomatoes | 2, diced |
| Frozen Corn | 1 1/2 cups |
| Peas | 1 cup |
| Fresh Cilantro | 1/4 cup, chopped |
| Cooked Rice | for serving |
Instructions:
-
Prepare Lentils:
- Add the red lentils and water to a saucepan.
- Cover and bring to a boil over medium-high heat.
-
-
Simmer Lentils:
- Reduce the heat to low and let the lentils simmer for about 15 minutes, until they are tender but still hold their shape.
-
Sauté Aromatics:
- In a separate large pot, heat the canola oil over medium-low heat.
- Add the diced onion and sauté until it becomes slightly translucent, stirring occasionally.
-
Add Spices:
- Stir in the minced garlic, ground cumin, garam masala, and curry powder.
- Cook the mixture for about 3 minutes, allowing the spices to release their fragrance.
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Combine Lentils and Spices:
- Once the lentils are cooked, add them along with their cooking liquid to the pot of sautéed onions and spices.
-
Season and Add Vegetables:
- Season the stew with salt to taste.
- Stir in the cauliflower florets, ensuring they are well coated with the flavorful spices.
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Simmer Further:
- Cover the pot and let the stew simmer for another 10 minutes, allowing the cauliflower to soften and absorb the flavors.
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Add Tomatoes and Veggies:
- Next, add the diced tomatoes, frozen corn, and peas to the pot.
- Continue to simmer the stew for an additional 5 minutes, or until all the vegetables are tender.
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Finish with Cilantro:
- Stir in the fresh chopped cilantro, adding a burst of freshness and color to the stew.
-
Adjust Seasoning and Serve:
- Taste the stew and adjust the seasoning if needed.
- Serve the Red Lentil Vegetable Stew hot, ladled generously over a bed of cooked rice.
Serving Suggestions:
- Garnish each serving with extra cilantro leaves for a vibrant touch.
- A dollop of yogurt or a squeeze of lemon juice can add a tangy contrast.
- Enjoy with some warm, crusty bread on the side for a complete meal.
Nutritional Information (Per Serving):
- Calories: 330.9
- Fat: 8.8g
- Saturated Fat: 0.8g
- Cholesterol: 0mg
- Sodium: 44.5mg
- Carbohydrates: 52.8g
- Fiber: 11.5g
- Sugar: 8g
- Protein: 16.1g
Recipe Notes:
- This Red Lentil Vegetable Stew is not only delicious but also incredibly versatile. Feel free to customize it by adding your favorite vegetables or adjusting the spice levels to suit your taste.
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days, making it a perfect meal prep option for busy days.
Get ready to warm your soul with each spoonful of this flavorful and nutritious Red Lentil Vegetable Stew. It’s a delightful way to enjoy a plant-based meal that’s both satisfying and good for you! 🌿✨
