Connie  |  Apr 29, 2020

This fresh and flavourful vegetarian stew is packed with protein, fiber, slow burning carbohydrates and important minerals like iron which, all together, will help to keep your energy and happiness levels up on the most challenging of days.

Interesting nutrition tip: serving legumes (beans, chick peas, lentils) with lime or lemon helps with the absorption of iron. And it gives it a welcome citrusy flavor punch! 

Recipe inspired by the wonderful Yotam Ottolenghi.

Red Lentil Stew Cooking with Kids Everyday Family Goodness No Added Sugar

Ingredients: (serves 4)

1 medium onion, peeled and finely diced

1.5 tbsp medium curry powder (if you only have hot curry powder, add less chili flakes)

¼ tsp chilli flakes

2 garlic cloves, peeled and crushed

40g piece fresh ginger, peeled and finely chopped

150g red lentils, rinsed and drained

400g tinned chopped tomatoes

20g coriander (stalks finely chopped, leaves  to garnish)

Salt and freshly ground black pepper

400g tin coconut milk

500ml water

Lime wedges, and fresh bread to serve


1. Heat 3 Tbsp rapeseed oil (or olive oil) in a medium saucepan over medium-high heat. Cook onion, stirring often, until softened and golden brown, 8–10 minutes

2. Add garlic, ginger, curry powder, and red pepper flakes and cook, stirring, until fragrant, about 2 minutes.

3. Add lentils, water, tomatoes, ½ cup cilantro stalks, water a generous pinch of salt and pepper.

4. Whisk coconut milk until smooth, then set aside ¼ cup coconut milk for serving. Add remaining coconut milk to the saucepan. Bring mixture to a boil; reduce heat and simmer gently, stirring occasionally, until lentils are soft but not mushy, 20–25 minutes. Season soup with more salt and pepper if needed.

5. To serve, divide soup among bowls. Drizzle with reserved coconut milk and top with more coriander. Serve with lime wedges and fresh bread.

6. Cook ahead: Soup can be made 3 days ahead storedd in the fridge. Or you can freeze leftovers (so cook a lot :-) and keep it for up to three months in the freezer.




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