Coconut Lentil Stew

July 15, 2020
Created by Harmons Dietitian
55 minutes
Serves 8
  • 1 Tbsp canola oil
  • 1 small onion, chopped
  • Salt and and freshly ground
  • 4 cloves garlic, minced
  • 1" piece fresh ginger, minced
  • 4 Tbsp Thai curry paste, red or yellow
  • 2 tsp turmeric powder
  • 1 (14 oz) can light or regular unsweetened coconut milk,
  • 6 cups low sodium vegetable broth
  • 1 1/2 cups green lentils
  • 1 lb carrots, sliced
  • 1 bunch hearty greens, chopped, see note*
  • 1 Tbsp fish sauce, see note**
  • 1 lime, juiced
  • Chopped fresh cilantro, for garnish

In a large pot over medium-high heat, add oil. Add onion and season with salt and pepper. Cook, stirring frequently, or until slightly softened, 2-3 minutes. Add garlic, ginger, curry paste, and turmeric. Stir often until fragrant and mixture starts to slightly darken, 1-2 minutes.

Add coconut milk, broth, and lentils. Bring to a boil then reduce to a simmer and cover. Simmer, stirring occasionally, for 20 minutes. Add carrots and greens and simmer, uncovered, until lentils are tender, carrots are crisp-tender, and greens are wilted, another 10 minutes.

Turn off heat. Stir in fish sauce (or substitute) and lime juice. Garnish with cilantro.

*I use a different hearty green each time I make this. Kale, collard greens, Swiss chard, or mustard greens are all excellent options.

**To make this recipe vegan, simply substitute soy sauce for the fish sauce. For vegan and gluten free you can substitute tamari or liquid aminos.

Nutrition Information (will vary depending brands and varieties chosen, this is an approximate):

Nutrition per serving: 220 Calories; 5g Total Fat (2g Saturated); 500 mg Sodium; 36g Carbohydrates; 9g Dietary Fiber; 6g Sugar (0g added sugar); 10g Protein