CURRIED LENTIL STEW

I have to admit, I’m not a huge lentil fan. They’re a little bland and mealy, as a rule. But they are a superfood – full of protein, fibre, and all kinds of nutrients, so I was determined to find a recipe that was, at least, palatable.

CURRIED LENTIL STEW goes beyond palatable – it’s downright good! I also found that it actually gets better the next day – thicker and more flavorful. Bonus! That means it can be made ahead of time, which I love. One less thing to do during the dinner-time rush hour.

This dish is low-fat, low-calorie, and easy to throw together.  Who could ask for more?!

NOTE: Lentils are high in phytates, which reduce the bioavailability of nutrients. To counteract this problem, soak the lentils overnight in warm water.

ADDITIONAL NOTE: If you’re daunted by all the spices, you can simply use 1 T curry powder. It’s not as flavorful, but it’s quick.

CURRIED LENTIL STEW – makes about 7 cups

• 1 cup dry lentils (I used red)
• 1 cup dry rice (I used Chinese white rice)
• 4 cups vegetable stock (I used homemade: VEGETABLE STOCK)
• 1 cup onion, chopped
• 3 tsp garlic, pressed
• 1 cup carrots, sliced
• 1 cup celery, diced
• 2 cups cabbage, sliced thinly
• 15 oz can whole tomatoes, diced
• 1 tsp turmeric
• 1/2 tsp dry mustard
• 3/4 tsp cumin
• 3/4 tsp coriander
• 1/2 tsp cayenne powder
• 1/2 tsp cinnamon
• 1/8 tsp ground cloves (or leave it out completely – my husband doesn’t like it)
• 1½ tsp salt
• 1/2 tsp ginger powder
• 1 T lemon juice

If you’ve soaked the lentils, drain them in a sieve. If not, rinse the lentils and let drain.

Cook the rice.

In a saucepan, sauté the onions in a tablespoon of the vegetable stock for several minutes. Add in carrots, garlic, celery, and cabbage. Sauté another 2 minutes.

Add in turmeric, dry mustard, cumin, coriander, cayenne, cinnamon, cloves, salt, and ginger powder. Sauté another minute or two – until you can smell the spices.

Add in lentils, remaining vegetable broth, lemon juice, and tomatoes.  Bring to a boil, lower flame to bring down to a simmer, and cook uncovered for 30 minutes.

Adjust seasoning to taste. Add in cooked rice.

Can be served immediately or refrigerated and served the next day (which is better, IMO).