Tuesday, 23 April 2013

Quick & Easy Spiced Red Lentil Stew

Last week I featured an overview of my six favorite beans: chickpeas, red kidney beans, white kidney beans, turtle beans, green lentils and red lentils. I'm now past the half-way point for the matching recipes - three down, three to go!

The bean recipe box now includes healthy baked falafel, an herbed lentil salad and my all-time favourite white bean dip. Yumm-o!

Next up: an incredibly simple and flavourful red lentil stew.

This little gem makes a warm, filling lunch or dinner. I love a bowl with a hunk of crusty bread and a green salad. Quick, easy meal perfection!

Quick & Easy Spiced Red Lentil Stew

Prep time: 10 minutes
Cook time: 35 minutes

Serves 4


1 cup dried red lentils, rinsed
1 cup onion, chopped
3 cloves garlic, minced
1 Tbsp. fresh ginger, grated
1 tsp. safflower oil
1/2 tsp. red pepper flakes
1/2 tsp. turmeric
1/2 tsp. coriander
1/2 tsp. cumin
2 cups low-salt vegetable stock
1 cup water
2 medium tomatoes, roughly chopped
3 medium carrots, peeled & diced


1. Heat safflower oil in a large soup pot on medium-high
2. Cook onion for 3 minutes, then garlic for one minute
3. Add ginger and spices and stir for one minute
4. Toss in tomatoes, carrots, lentils, stock and water and bring to a boil
5. Lower heat to medium and simmer, partially covered, for 35 minutes*
6. Remove pot from heat; blend 1/2 cup of soup in a food processor for 30 seconds
7. Mix soup puree back into pot, then serve and enjoy!

*My previous post about beans listed the simmer time for red lentils at 15 minutes. The time has been extended in this recipe to give the tomatoes enough time to break down. Since red lentils lose their shape while cooking the extra time here won't affect the taste or texture.*

Inspiration: Soup