UnlockFood.ca
Français

Curried Vegetable Lentil Stew

Makes 6 servings

Preparation Time: 15 min
Cooking Time: 25 min

Fill your kitchen with the fragrant aroma of Indian spices and dig into this hearty vegetarian stew.

Ingredients

2 tsp canola oil 10 mL
1  red onion, chopped 1 
4  cloves garlic, minced 4 
1/4 cup chopped fresh cilantro, divided 60 mL
1 tbsp minced fresh ginger or 5 mL (1 tsp) ground ginger 15 mL
2 tbsp mild curry paste or powder 30 mL
1 tsp garam masala 5 mL
2 tbsp all purpose flour 30 mL
2 1/2 cups sodium reduced vegetable broth 625 mL
2  yellow fleshed potatoes, diced (about 300 g/10 oz total) 2 
1  red bell pepper, chopped 1 
6 oz fresh or frozen green beans, chopped 180 g
1  can (540 mL/19 oz) sodium reduced lentils, drained and rinsed 1 

Instructions

Step 1
In a large shallow saucepan or Dutch oven, heat oil over medium heat. Cook onion, garlic, half of the cilantro, ginger, curry paste and garam masala for about 3 minutes or until softened. Stir in flour until absorbed. Slowly pour in broth, stirring until combined.

Step 2
Add potatoes, pepper, beans and lentils and bring to a simmer. Cover and cook, stirring often, for about 20 minutes or until potatoes are tender. Sprinkle with remaining cilantro before serving.

Tips

Look for garam masala in the spice aisle of the grocery store. It is also available in sections of bulk, health or natural food stores.
 
Like it spicy?  Use a medium or hot curry paste or powder.
 
Once you’ve made this recipe, play around with different vegetable combinations. Try some sweet potatoes or squash instead of potatoes, or replace the green beans with some baby spinach.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 213
5%
Fat / Lipides 3 g
Saturated / saturés 0 g
+ Trans / trans
Cholesterol / Cholestérol 0 mg
18%
Sodium / Sodium 425 mg
13%
Carbohydrates / Glucides 39 g
28%
Fiber / Fibres 7 g
Sugars / Sucres 6 g
Protein Protéines 10 g
22%
Vitamin A / Vitamine A
86%
Vitamin C / Vitamine C
6%
Calcium / Calcium
34%
Iron / Fer
© All rights reserved. Health Canada and Heart and Stroke Foundation of Canada, 2014.  Reproduced with permission from the Minister of Health, 2014. Recipe was developed by Emily Richards, P.H. Ec.

Frozen Tropical Vacation Pops

Vegetable Quinoa Salad