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Lentil Stew / One-Pot (vegan)

submitted by Sara on December 10, 2018
contains mustard
Main

Ingredients
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servings
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1 tbsp Curry Powder
1 tsp Mustard Seeds, whole
contains mustard
 2 tbsp Coconut Oil
2  (ea. 0.11 oz) Garlic, raw
1 tbsp Ginger, peeled, raw
1¼ cups 1 tbsp Lentils, red, raw
1  (ea. 4.20 oz) Bell pepper, sweet, red
1  (ea. 4.20 oz) Bell pepper, sweet, yellow
1½ cups Spring Onions, Scallions, Green Onions, chopped
1⅔ cups 1 tsp Vegetable broth, stock
⅚ cup ⅝ tsp Coconut Milk, canned
1⅔ cups Tomatoes, red, canned, in tomato juice, no salt added
1 tsp Salt, Kosher salt, table salt
58.43 ozaltogether (view nutrition facts)

Recipes that use this food

Preparation

  1. Serving size:
    14.60 oz (calculated)
    1½ cups (by recipe creator)
    Notes: a soup plate full, sufficient for a main meal
  1. In a dry pot and on medium heat, roast the curry and mustard seeds until fragrant, about 2 minutes.
  2. Add the coconut oil, chopped garlic and chopped or grated ginger and cook while stirring until fragrant, about half a minute.
  3. After a couple of minutes, add the lentils and stir well.
  4. Add the chopped bell peppers and the white parts of the sliced spring onions. Cook for about 3 minutes.
  5. Add the vegetable stock and bring to a boil.
  6. Then add the coconut milk, tomatoes and salt.
  7. Bring to a simmer, reduce the heat and let simmer for about 20 minutes or until the lentils are soft.
  8. Season to taste and stir in the greens of the spring onions. Optionally set aside some spring onions for garnishing.
  9. Enjoy sprinkled with the remaining green onions.

  10. Meal Prep Tip

  11. This lentil stew is great for preparing ahead of time, as it tastes even better reheated.
  12. You can store the dish in an airtight container for 5 days in the fridge or up to 6 months in the freezer. For best results, thaw overnight. Reheat in the microwave or on the stovetop.

Nutrition Facts
for
serving

  • Calorie count
    443 kcal
  • % of calories by macros
    Fat39.1 %173 kcal19.3 g
    Net Carbs38.8 %172 kcal43 g
    Dietary Fiber5.2 %23 kcal11.6 g
    Protein16.9 %75 kcal19 g
  • Approx. WW SmartPoints™
    9.1
  • Cholesterol 0 mg
  • Sodium 894.2 mg
  • Fat 19.3 g
    • Saturated Fat 15 g
    • Trans Fat 0 g
  • Carbohydrates 54.8 g
    • Dietary Fiber 11.6 g
    • Total Sugars 5.8 g
    • Added Sugar 0 g
    • Sugar alcohols 0 g
  • Protein 18.9 g
  • Calcium 120.7 mg
  • Iron 8.1 mg
  • Magnesium 92.7 mg
  • Potassium 1000.3 mg
  • Zinc 3.1 mg
  • Vitamin A (Retinol Equivalents) 103.5 mcg
  • Vitamin B12 0 mcg
  • Vitamin C 114.8 mg
  • Folate 191 mcg
    • Folic Acid 0 mcg