Cookin Canuck - Curry Red Lentil Stew Recipe with Tomatoes (2024)

Published: Feb 21, 2013 · Modified: Mar 30, 2021 by Dara · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases. · 32 Comments

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A healthy vegetarian stew, rich with curry spices and perfect for Meatless Monday, that cooks up in less than 30 minutes.

The moment you know that little boys' brains simply have different priorities:

8-year old son (T): "Those look like fun," pointing at the bag of red lentils.

Me: "You mean fun to eat?"

T: "Oh, that's food? I thought they were for a BB gun or something."

Me (chuckling inside): "Well, I was actually going to cook dinner with those, so I think we'll avoid shooting them today."

T: "If there are any left over, can I have them? I want to practice shooting through a straw. They'd be great for immobilizing leprechauns."

Of course they would. Why didn't I think of that?

Whether you're an 8-year old boy obsessed with all-things-projectile or just someone who wants to make a quick, healthy meatless meal, red lentils are a great staple to have on hand. When we re-designed our pantry, I loaded up on legumes: dried chickpeas, canned black beans and a variety of lentils. Red lentils are known as masoor dal in Indian cooking and are a staple dish. If you don't have red lentils on hand, substitute green or brown lentils. You may have to increase the cooking time to 25 to 40 minutes, depending on the type of lentil.

I'll admit that I used to be nervous about cooking with lentils. They always seemed like such a difficult thing to prepare, something that would require hours of slaving over the stove. The reality is that they are no more difficult than rice to cook. Saute with some aromatics, such and onions, garlic and spices or herbs, then simmer in liquid such as vegetable or chicken broth until the lentils are tender. Really, that's it!

And if you're not convinced about lentils yet, maybe their power-packed levels of protein, folate and fiber will win you over. Serve this stew over brown rice, alongside some steamed vegetables for a complete meal.

The recipe:

Heat the canola oil in a large saucepan set over medium heat.

Add the onions and cook, stirring occasionally, until the onions are soft, 5 to 7 minutes. Stir in the ginger and cook for 2 minutes.

Add the garlic, garam masala and curry powder, and cook for 1 minute.

Stir in the lentils and broth and bring to a boil. Reduce the heat to medium-low, cover and simmer until the lentil are tender, 15 to 20 minutes.

Add the tomatoes. Season to taste with salt and pepper.

Divide the stew between 4 bowls, and garnish each with 1 tablespoon yogurt and 1 teaspoon cilantro. Serve.

Other meatless meals:

Printable Recipe

Curry Red Lentil Stew Recipe with Tomatoes

A healthy vegetarian stew, rich with curry spices and perfect for Meatless Monday, that cooks up in less than 30 minutes.

5 from 1 vote

Ingredients

1 tablespoon canola oil
1 medium onion chopped
1 tablespoon minced fresh ginger
3 cloves garlic minced
2 teaspoons garam masala
2 teaspoons curry powder
1 ½ cups red lentils
3 cups vegetable broth
1 14 ounces can diced tomatoes, including juices
salt and pepper to taste
¼ cup plain nonfat Greek yogurt
4 teaspoons minced cilantro

Instructions

Heat the canola oil in a large saucepan set over medium heat.
Add the onions and cook, stirring occasionally, until the onions are soft, 5 to 7 minutes. Stir in the ginger and cook for 2 minutes.
Add the garlic, garam masala and curry powder, and cook for 1 minute.
Stir in the lentils and broth and bring to a boil. Reduce the heat to medium-low, cover and simmer until the lentil are tender, 15 to 20 minutes.
Add the tomatoes. Season to taste with salt and pepper.
Divide the stew between 4 bowls, and garnish each with 1 tablespoon yogurt and 1 teaspoon cilantro. Serve.

Notes

WW (Old Points) 6 / WW (Points+) 7 (Does not include added salt and pepper.)

Nutrition

Tried this recipe?If you make this recipe, I'd love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I'll be sure to find it.

Disclosure: I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.

Cookin Canuck - Curry Red Lentil Stew Recipe with Tomatoes (2024)

FAQs

What is a substitute for red lentils in curry? ›

Substitute: Use yellow split lentils (moong dal in Indian grocery stores) instead of red lentils. I wouldn't recommend green or brown lentils, as they don't break down in the same way, so the texture will be different.

Do lentils thicken stews? ›

You'll find that the lentils mostly breakdown and naturally thicken the soup. But what I like to do to get a really luscious creamy texture is to give the soup a quick whizz with a blender stick (or transfer a couple of cups to the blender) to puree SOME but not all the lentils.

Find Out More ›

Can red lentils replace meat? ›

You don't have to be a vegetarian or vegan to appreciate the wonders of lentils as a beef substitute. They resemble crumbled cooked ground beef in texture, and have a neutral-enough flavor that they can take on an array of seasonings.

Are red lentils good for you? ›

Lentils are rich in fibre, folate and potassium making them a great choice for the heart and for managing blood pressure and cholesterol. They are also a source of energising iron and vitamin B1 which helps maintain a steady heartbeat.

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Do I need to soak lentils for stew? ›

The other good news: Lentils don't need to soak as beans do (though you do need to sort and rinse them before cooking). Different types of lentils cook in different amounts of time.

Get More Info ›

Is lentil stew good for you? ›

This nutritious, well-balanced soup counts as a meal if you enjoy a generous portion. Lentils are rich in protein, fiber, iron and folate. Lentil soup packs well for lunch in a leak-proof container, and it tastes even better the next day.

Read On ›

Can you overcook lentils in soup? ›

Yes, you can overcook lentils; they will become mushy. Much depends on the type of lentil you're using. Some cook quicker and hold their shape better than others. To avoid overcooking them, always follow the cooking directions in your recipe and use the type of lentils called for in the ingredient list.

Read On ›

Can you substitute red lentils? ›

Yellow or golden lentils are similar to red lentils and can be substituted in most recipes. Other types of lentils, such as green, brown, or French lentils, cannot usually be substituted for red lentils as these other types don't break down the same way.

Show Me More ›

What is a good substitute for cooked lentils? ›

Chickpeas (Garbanzo Beans)

Chickpeas are not lentils but can be a suitable substitute in some recipes due to their nutty flavor and firm texture. Best For: Chickpeas work well in dishes like curries, salads, and soups where you want a meaty texture and a slightly nutty flavor.

Read The Full Story ›

What is a substitute for red masoor dal? ›

Common Substitutes

Red Lentils (Masoor Dal) can be used instead of Petite yellow lentils (Mung Dal). Mung Dal will take a few minutes longer to cook through. Mung Beans and Lentils can also be used interchangeably. Soak mung beans before use.

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Are lentils interchangeable in recipes? ›

Sometimes it is hard to tell the difference between darker green and brown lentils and they can be interchangeable in recipes. They also keep a firm texture but take a bit longer to cook than their brown cousins (about 40 + minutes).