Ingredients with Measurements:
- 1 cup dried green lentils
- 1 tablespoon coconut oil
- 1 onion, chopped
- 3 garlic cloves, minced
- 2 tablespoons curry powder
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon ground turmeric
- 1 can (14 ounces) coconut milk
- 2 cups vegetable broth
- 1 sweet potato, peeled and diced
- 1 red bell pepper, diced
- 1 cup frozen peas
- Salt and pepper, to taste
- Fresh cilantro, chopped (optional)
Special equipment needed: None
Step-by-step instructions:
1. Rinse the lentils and place them in a large pot with 3 cups of water. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until tender. Drain and set aside.
2. In a large pot or Dutch oven, heat the coconut oil over medium heat. Add the onion and garlic and sauté for 2-3 minutes, or until softened.
3. Add the curry powder, cumin, coriander, and turmeric and stir to combine. Cook for 1-2 minutes, or until fragrant.
4. Add the coconut milk, vegetable broth, sweet potato, and red bell pepper. Bring to a boil, then reduce heat and simmer for 15-20 minutes, or until the sweet potato is tender.
5. Add the cooked lentils and frozen peas and stir to combine. Cook for an additional 5-10 minutes, or until heated through.
6. Season with salt and pepper to taste. Serve hot, garnished with fresh cilantro, if desired.
30-40 minutes
Temperature: Medium heat
Serving size: 4-6 servings
Nutritional information:
- Calories: 330
- Fat: 16g
- Carbohydrates: 38g
- Fiber: 14g
- Protein: 14g
Substitutions for ingredients:
- You can use any color of lentils instead of green lentils.
- Olive oil or vegetable oil can be used instead of coconut oil.
- You can use chicken broth instead of vegetable broth.
- Any type of potato can be used instead of sweet potato.
- You can use any color of bell pepper instead of red bell pepper.
- Fresh or canned peas can be used instead of frozen peas.
Variations:
- Add cooked chicken or shrimp for extra protein.
- Use different vegetables, such as carrots, zucchini, or spinach.
- Add a can of chickpeas for extra texture.
- Use different spices, such as garam masala or chili powder.
Tips and tricks:
- To save time, you can use canned lentils instead of dried lentils.
- If you like your stew spicier, add a pinch of cayenne pepper.
- This stew can be made ahead of time and reheated for an easy weeknight dinner.
Storage instructions:
- Store leftovers in an airtight container in the refrigerator for up to 4 days.
Reheating instructions:
- Reheat in the microwave or on the stovetop until heated through.
Presentation ideas:
- Serve in bowls with a side of naan bread or rice.
Garnishes:
- Fresh cilantro, chopped
- Sliced green onions
- Toasted coconut flakes
Pairings:
- Serve with a crisp green salad or roasted vegetables.
Suggested side dishes:
- Naan bread
- Rice
- Quinoa
Troubleshooting advice:
- If the stew is too thick, add more vegetable broth or water.
- If the stew is too thin, let it simmer for a few more minutes to thicken.
Food safety advice:
- Make sure to cook lentils and sweet potato thoroughly to avoid foodborne illness.
Food history:
- Curry is a popular dish in many cultures, including Indian, Thai, and Caribbean.
- Lentils have been a staple food for thousands of years and are a good source of protein and fiber.
Flavor profiles:
- This stew is savory, slightly sweet, and has a hint of spice from the curry powder.
Serving suggestions:
- Serve hot with a side of naan bread or rice.
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Region: Indian