Ingredients with Measurements:
- 1 cup of split red lentils
- 2 cups of water
- 1 tablespoon of olive oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 teaspoon of ground cumin
- 1 teaspoon of ground coriander
- 1 teaspoon of turmeric
- 1 teaspoon of paprika
- 1 teaspoon of salt
- 1 can of diced tomatoes (14.5 ounces)
- 1 pound of ivy gourd, sliced
- 1 cup of vegetable broth
- 1 tablespoon of lemon juice
- Fresh cilantro, chopped (optional)
Special equipment needed:
- Large pot
- Wooden spoon
- Measuring cups and spoons
Step-by-step instructions:
1. Rinse the lentils in a fine mesh strainer and add them to a large pot with 2 cups of water. Bring to a boil, then reduce the heat to low and simmer for 15-20 minutes, or until the lentils are tender.
2. In a separate pan, heat the olive oil over medium heat. Add the chopped onion and sauté for 3-4 minutes, or until softened. Add the minced garlic and cook for an additional minute.
3. Add the ground cumin, coriander, turmeric, paprika, and salt to the onion and garlic mixture. Stir to combine and cook for 1-2 minutes, or until fragrant.
4. Add the can of diced tomatoes to the onion and spice mixture. Stir to combine and cook for 3-4 minutes, or until the tomatoes have broken down and the mixture has thickened.
5. Add the sliced ivy gourd to the pot with the lentils. Pour in the vegetable broth and stir to combine. Bring the mixture to a simmer and cook for 10-15 minutes, or until the ivy gourd is tender.
6. Stir in the lemon juice and chopped cilantro (if using). Taste and adjust the seasoning as needed.
7. Serve the stew hot with rice or bread.
Time:
Preparation time: 10 minutes
Cooking time: 40 minutes
Temperature:
Simmer over low heat
Serving size:
4 servings
Nutritional information:
Calories: 250
Fat: 4g
Carbohydrates: 44g
Protein: 14g
Fiber: 18g
Sodium: 800mg
Substitutions for ingredients:
- You can use any type of lentils instead of split red lentils.
- If you don't have ivy gourd, you can use green beans or zucchini instead.
Variations:
- Add diced potatoes or sweet potatoes to the stew for extra heartiness.
- Use chicken or beef broth instead of vegetable broth for a meatier flavor.
- Add a can of chickpeas or black beans to the stew for extra protein.
Tips and tricks:
- Be sure to rinse the lentils before cooking to remove any debris.
- If the stew is too thick, you can add more vegetable broth or water to thin it out.
- Leftovers can be stored in the refrigerator for up to 3 days or frozen for up to 3 months.
Storage instructions:
Store leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat the stew in a pot over low heat until warmed through.
Presentation ideas:
Serve the stew in individual bowls with a sprig of fresh cilantro on top.
Garnishes:
Fresh cilantro, chopped
Pairings:
- Serve with rice or bread.
- A side salad would also be a great accompaniment.
Suggested side dishes:
- Simple green salad
- Garlic naan bread
Troubleshooting advice:
- If the stew is too thick, add more vegetable broth or water to thin it out.
- If the ivy gourd is not tender after 15 minutes, continue cooking until it is.
Food safety advice:
- Be sure to wash the ivy gourd thoroughly before slicing and cooking.
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
Food history:
Ivy gourd is a tropical vegetable that is commonly used in Indian and Southeast Asian cuisine. It is also known as tindora, scarlet gourd, or baby watermelon.
Flavor profiles:
The stew has a warm and spicy flavor from the cumin, coriander, turmeric, and paprika. The ivy gourd adds a slightly sweet and tangy flavor.
Serving suggestions:
Serve the stew hot with rice or bread.
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Region: Indian