5.0 from 6 votes
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.
Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 4 Servings
Calories: 2821 kcal
Course:
Main Course
Cuisine:
Indian
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.
Cup of Yum
Notes
Nutrition Information
Serving
1.25Cups Stew + 1 tablespoon Yogurt
Calories
282.1kcal
(14%)
Carbohydrates
35.2g
(12%)
Protein
12.8g
(26%)
Fat
11.4g
(18%)
Saturated Fat
1.1g
(6%)
Sodium
901.7mg
(38%)
Potassium
680.6mg
(19%)
Fiber
11.7g
(47%)
Sugar
9.1g
(18%)
Nutrition Facts
Serving: 4Servings
Amount Per Serving
Calories 2821
% Daily Value*
| Serving | 1.25Cups Stew + 1 tablespoon Yogurt | |
| Calories | 282.1kcal | 14% |
| Carbohydrates | 35.2g | 12% |
| Protein | 12.8g | 26% |
| Fat | 11.4g | 18% |
| Saturated Fat | 1.1g | 6% |
| Sodium | 901.7mg | 38% |
| Potassium | 680.6mg | 14% |
| Fiber | 11.7g | 47% |
| Sugar | 9.1g | 18% |
* Percent Daily Values are based on a 2,000 calorie diet.