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Recipes

Lentil Curry Stew

Affordable African Heritage Diet Asian Heritage Diet Mediterranean Diet Vegetarian & Vegan Diet Main Course Gluten Free Vegan Vegetarian

This hearty vegetarian stew calls for Kabocha squash, a sweet winter squash of Japanese origin. In the summer, substitute thin-skinned summer squash like chopped zucchini; add it at the end with the lentils. Serve the stew over a bed of fluffy couscous.

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Prep Time:

20 minutes

Total Time:

40 minutes

Yield:

6 Servings

Nutrition Facts

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Nutrition Facts

  • Calories: 320
  • Total Fat: 8g
  • Saturated Fat: 3g
  • Sodium: 210mg
  • Carbohydrate: 50g
  • Fiber: 11g
  • Protein: 14g
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Ingredients

1 tablespoon olive oil

2 cloves garlic, minced1 (2-inch) knob of ginger, peeled and roughly chopped

1 small onion, chopped

1 ½ tablespoons curry powder

2 teaspoons brown sugar

½ teaspoon ground cumin

½ teaspoon ground coriander

2 cups peeled and diced Kabocha squash (can substitute any other winter squash)

1 (13.5-ounce) can light coconut milk

1 ½ cups vegetable broth

1 cup dried red lentils

1 (15-ounce can) chickpeas, drained and rinsed

1 packed cup baby spinach

Salt

Pepper

Instructions

  1. In a mortar and pestle, pound the garlic and ginger into a paste. Set aside.
  2. In a heavy, medium pot, heat the olive oil over medium-high heat. Add the onion and cook until fragrant, about 3 minutes. Add the ginger and garlic and cook for another minute. Next, add the curry powder, brown sugar, cumin, and coriander. Stir until combined.
  3. Add the squash, coconut milk, and broth; simmer for 10 minutes, or until the squash is tender. Next, add the lentils and chickpeas and simmer for another 15 minutes. Once the lentils are cooked, add the spinach. Season with salt and pepper to taste.

Recipe and photo courtesy of the American Pulse Association.

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