Canada's food guide
Curried vegetable lentil stew
This hearty vegetarian stew will fill your kitchen with the fragrant aroma of spices commonly used in Indian cuisine. Serve with whole grain na’an bread.
Prep time
15 min
Cook time
25 min
Servings
6
Ingredients
- 10 mL (2 tsp) vegetable oil
- 1 red onion, chopped
- 4 cloves garlic, minced
- 60 mL (¼ cup) chopped fresh cilantro, divided
- 15 mL (1 tbsp) minced fresh ginger or 5 mL (1 tsp) ground ginger
- 30 mL (2 tbsp) mild curry paste or powder
- 5 mL (1 tsp) garam masala
- 30 mL (2 tbsp) all purpose flour
- 625 mL (2 ½ cups) lower sodium vegetable broth
- 2 yellow fleshed potatoes, diced
- 1 red bell pepper, chopped
- 310 mL (2¼ cup) fresh or frozen green beans, chopped
- 1 can (540 mL/19 oz) lentils, drained and rinsed
Directions
- In a large shallow saucepan or Dutch oven, heat oil over medium heat. Cook onion, garlic, half of the cilantro, ginger, curry paste and garam masala for about 3 minutes or until softened. Stir in flour until absorbed. Slowly pour in broth, stirring until combined.
- Add potatoes, pepper, beans and lentils and bring to a simmer. Cover and cook, stirring often, for about 20 minutes or until potatoes are tender. Sprinkle with remaining cilantro before serving.
Learn about food safety.
Recipe developed by Emily Richards, P.H. Ec. for Health Canada and the Heart and Stroke Foundation.
Tips
- Look for garam masala in the spice aisle of the grocery store. It is also available in sections of bulk, health or natural food stores.
- Like it spicy? Use a medium or hot curry paste or powder.
- Try different vegetable combinations. You can use sweet potatoes or squash instead of potatoes, or replace the green beans with baby spinach.
