Curried Vegetable Lentil Stew
April 21, 2022
Serves 6
Canada’s new food guide recommends eating lots of vegetables and fruits, cooking at home more often and being mindful of your eating habits.
Lentils (also known as dal) are an important staple in southeast Asia. Lentils have been shown to lower or stabilize blood glucose levels. This economical recipe has been adapted from Emily Richards (Heart and Stroke Foundation).
- Ingredients
2 teaspoons canola oil - 1 red onion, chopped
- 4 cloves garlic, minced or 2 tablespoons chopped garlic
- 1/4 cup chopped fresh cilantro, divided
- 1 tablespoon minced fresh ginger
- 2 tablespoons mild curry powder
- 1 teaspoon garam masala
- 2 tablespoons all-purpose flour (optional)
- 2 1/2 cups low sodium vegetable broth
- 1 large sweet potato, peeled and diced
- 2 bell peppers, any colour, seeded and chopped
- 2 cups fresh or frozen green beans, chopped or 3 cups baby spinach
- 1 – 540 ml (19oz) can sodium-reduced lentils, drained and rinsed
Directions: In a large skillet, heat oil over medium heat. Cook onion, garlic, half of the cilantro, ginger, curry powder and garam masala for about 3 minutes or until softened. Stir in flour, if using, until absorbed. Slowly pour in broth, stirring until combined.
Add sweet potatoes, bell pepper, green beans and lentils. Bring the mixture to a simmer. Cover and cook, stirring often, for about 20 minutes or until potatoes are tender. Stir in baby spinach at this point, if using. Cook for an additional 2 minutes to wilt spinach. Sprinkle with remaining cilantro before serving.