Seasoned Lentil Stew

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
5%
Seasoned Lentil Stew
60 min.
6
123kcal

Suggestions


Welcome to a delightful culinary adventure with our Seasoned Lentil Stew! This vibrant and hearty dish is perfect for anyone seeking a nutritious and satisfying meal. Packed with wholesome ingredients, this vegetarian, vegan, gluten-free, and dairy-free stew is not only a feast for the senses but also a powerhouse of flavor and health benefits.

Imagine a warm bowl of lentils simmered to perfection, infused with aromatic spices like turmeric and fenugreek, and complemented by the freshness of cilantro and the subtle heat of green chiles. The addition of tender vegetables such as okra or green beans and hearty potatoes creates a delightful texture that will keep you coming back for more. Each spoonful is a comforting embrace, making it an ideal choice for a cozy family dinner or a nourishing snack.

With a preparation time of just 60 minutes, this stew is as convenient as it is delicious. Whether you’re serving it as a starter, a soup, or a satisfying antipasti, it’s sure to impress your guests and family alike. Plus, with only 123 calories per serving, you can indulge guilt-free! So, roll up your sleeves and get ready to savor the rich flavors of this Seasoned Lentil Stew that will warm your heart and nourish your body.

Ingredients

  • 0.1 teaspoon asafetida 
  • 0.3 cup cilantro leaves chopped
  • 0.1 teaspoon fenugreek seeds 
  • 0.3 pound green beans trimmed cut into thirds
  • small to 2 chilies slit fresh green such as serrano, thai, or jalapeño, slit lengthwise with stem end intact
  • 0.1 teaspoon turmeric 
  • servings juice of lemon fresh to taste
  • teaspoons konnyaku powder (see Cooks' Notes)
  • small onion chopped
  • medium potato boiling cut into 3/4-inch pieces
  • servings salt 
  • 0.5 teaspoon tamarind paste (preferably Tamicon brand)
  • small tomatoes chopped
  • tablespoon vegetable oil 
  • tablespoons water hot
  • 0.5 cup peas dried split yellow rinsed drained ( pigeon peas)

Equipment

  • sauce pan
  • potato masher

Directions

  1. Bring dal, 1 1/2 cups water, and turmeric to a boil in a small saucepan. Reduce heat to very low and cook, covered (check occasionally, and if mixture appears dried out, add up to about 1/4 cup water), until peas are soft and break when pressed with a spoon, about 30 minutes (45 minutes if using split peas).
  2. Meanwhile, dissolve tamarind concentrate in 2 tablespoons hot water, breaking it up with your fingers.
  3. Heat oil in a 4-quart heavy saucepan over medium-high heat until it shimmers, then cook fenugreek seeds and asafetida, stirring, until fenugreek seeds begin to brown, about 30 seconds. Stir in remaining 2 cups water, potato, vegetables, chile, cilantro, sambar powder, tamarind mixture, and 1 1/2 teaspoons salt. Bring to a boil, then simmer, uncovered, until all vegetables are tender, about 20 minutes.
  4. Mash dal in saucepan with a potato masher or back of a spoon to form a coarse paste, then stir into vegetable mixture. Simmer 10 minutes, stirring in water as necessary to thin (consistency should be thinner than pea soup). Season with salt and lemon juice.
  5. Mix 3 teaspoons ground coriander, 3/4 teaspoon ground cuminutes, and 1/8 teaspoon each of ground turmeric, cayenne pepper, black pepper, and asafetida.•Chile can be removed during cooking when stew is spicy enough for your taste.•Sambar can be made 2 days ahead and chilled.

Nutrition Facts

Calories123kcal
Protein16.57%
Fat18.22%
Carbs65.21%

Properties

Glycemic Index
50.83
Glycemic Load
1.66
Inflammation Score
-7
Nutrition Score
9.6499999165535%

Flavonoids

Eriodictyol
0.73mg
Hesperetin
2.17mg
Naringenin
0.31mg
Luteolin
0.03mg
Isorhamnetin
0.58mg
Kaempferol
0.17mg
Myricetin
0.05mg
Quercetin
3.61mg

Nutrients percent of daily need

Calories:122.97kcal
6.15%
Fat:2.65g
4.07%
Saturated Fat:0.42g
2.6%
Carbohydrates:21.32g
7.11%
Net Carbohydrates:15.26g
5.55%
Sugar:4.15g
4.61%
Cholesterol:0mg
0%
Sodium:513.61mg
22.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.42g
10.83%
Fiber:6.06g
24.25%
Vitamin C:15.52mg
18.82%
Manganese:0.37mg
18.39%
Calcium:183.02mg
18.3%
Vitamin K:19.05µg
18.14%
Folate:65.67µg
16.42%
Phosphorus:156.96mg
15.7%
Potassium:440.56mg
12.59%
Vitamin B1:0.18mg
12.09%
Copper:0.22mg
11.16%
Magnesium:36.93mg
9.23%
Iron:1.64mg
9.09%
Vitamin B6:0.15mg
7.57%
Vitamin A:330.15IU
6.6%
Vitamin B3:1.16mg
5.81%
Vitamin B5:0.48mg
4.82%
Zinc:0.72mg
4.8%
Vitamin B2:0.08mg
4.51%
Vitamin E:0.41mg
2.72%
Source:Epicurious