Get the Recipe: Vegetable Red Lentil Stew
Ingredients
- 3 tablespoons coconut oil, or an oil of your choice
- 1 medium potato, diced
- 1 small yellow onion, diced
- 2 medium carrots, sliced
- 2 tablespoons sambar powder, or sambar masala powder (optional)
- 1 medium zucchini, diced
- ¾ cup red split lentils, rinsed
- salt, to your taste
- 1 teaspoon black mustard seeds, optional
- 1 to 2 dried red chili's, a pinch of red chili flakes can be used instead (optional)
- 4 to 5 curry leaves, optional
Equipment
- Large Pot or Dutch Oven
- Small Skillet
Instructions
- In a large pot, on a medium heat, add 2 tablespoons of coconut oil, potatoes, onions, and carrots. Sauté for 8 to 10 minutes and then add in sambar powder and give it a stir, just to incorporate ingredients and release the spices in your powder.
- Stir in 6 cups of water, zucchini, and lentils. Bring to a boil and then reduce heat and simmer for 20 to 25 minutes or until your carrots are soft. The other vegetables and lentils will loose their shape and that is ok.
- In a small skillet, add 1 tablespoon of oil, over medium-low heat. To ensure the oil is hot enough, add one black mustard seed. If it sizzles or pops, then it's ready. Add the rest of the mustard seeds. Have a lid nearby to cover the pan while the mustard seeds are popping. Be careful with this because you don't want to burn your ingredients. As soon as the popping starts to stop (within a few seconds), immediately add the red chili's and curry leaves, stir for a few more seconds and then pour this mixture into your stew.
- Give your stew a stir and simmer for an additional 5 minutes. Serve and enjoy.
Notes
If you have a good curry powder that you like to use, then I can easily see substituting the sambar powder out for that. It obviously won't taste the same, but it will still taste great.
If using whole dried chili's, I'd recommend removing those.
Calories: 304kcal, Carbohydrates: 42g, Protein: 12g, Fat: 12g, Saturated Fat: 9g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 1g, Sodium: 34mg, Potassium: 932mg, Fiber: 17g, Sugar: 5g, Vitamin A: 5479IU, Vitamin C: 60mg, Calcium: 173mg, Iron: 6mg