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Indian Spiced Lentil and Vegetable Stew
Indian Spiced Lentil and Vegetable Stew

Indian Spiced Lentil and Vegetable Stew
A hearty and nutritious Indian-inspired stew packed with lentils and vegetables.
Indian Spiced Lentil and Vegetable Stew
Ingredients:
1
Servings
  • 200
    g
     red lentil
  • 2
    tbsp
     olive oil
  • 1
    item
     onion
  • 3
    clove
     garlic
  • 1
    tbsp
     ginger
  • 100
    g
     carrot
  • 100
    g
     zucchini
  • 2
    item
     tomato
  • 100
    g
     spinach
  • 1
    tsp
     cumin powder
  • 1
    tsp
     coriander powder
  • 0.5
    tsp
     turmeric powder
  • 0.5
    tsp
     chili powder
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
  • 1
    l
     vegetable broth
  • 200
    g
     brown rice
Indian Spiced Lentil and Vegetable Stew
Instructions:
  1. Rinse the red lentils under cold water until the water runs clear.
  2. Heat olive oil in a large pot over medium heat. Add chopped onion, garlic, and ginger. Sauté until the onion is translucent.
  3. Add diced carrots and zucchini to the pot and cook for another 5 minutes.
  4. Stir in chopped tomatoes, cumin powder, coriander powder, turmeric powder, chili powder, salt, and black pepper. Cook for another minute until fragrant.
  5. Add the rinsed lentils and vegetable broth to the pot. Bring to a boil, then reduce heat to low and simmer for about 20 minutes or until the lentils are tender.
  6. Stir in the spinach and cook for another 5 minutes until wilted.
  7. In a separate pot, cook the brown rice according to package instructions.
  8. Serve the stew hot over a bed of brown rice.
Nutrition Per Serving 1200 g Per 100g
Energy 2200 kcal 183 kcal
Protein 80 g 6.7 g
Fibre 40 g 3.3 g
Salt 2 g 0.2 g
Sugar 20 g 1.7 g
Carbohydrates 350 g 29.2 g
Fat 60 g 5.0 g
  • 200
    g
     red lentil
  • 2
    tbsp
     olive oil
  • 1
    item
     onion
  • 3
    clove
     garlic
  • 1
    tbsp
     ginger
  • 100
    g
     carrot
  • 100
    g
     zucchini
  • 2
    item
     tomato
  • 100
    g
     spinach
  • 1
    tsp
     cumin powder
  • 1
    tsp
     coriander powder
  • 0.5
    tsp
     turmeric powder
  • 0.5
    tsp
     chili powder
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
  • 1
    l
     vegetable broth
  • 200
    g
     brown rice
1
Servings
0

Rinse the red lentils under cold water until the water runs clear.

Heat olive oil in a large pot over medium heat. Add chopped onion, garlic, and ginger. Sauté until the onion is translucent.

Add diced carrots and zucchini to the pot and cook for another 5 minutes.

Stir in chopped tomatoes, cumin powder, coriander powder, turmeric powder, chili powder, salt, and black pepper. Cook for another minute until fragrant.

Add the rinsed lentils and vegetable broth to the pot. Bring to a boil, then reduce heat to low and simmer for about 20 minutes or until the lentils are tender.

Stir in the spinach and cook for another 5 minutes until wilted.

In a separate pot, cook the brown rice according to package instructions.

Serve the stew hot over a bed of brown rice.

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