Indian-Style Lentil Stew – Dhal | Vegan, Gluten-Free

Once again, it’s Monday… yup, they tend to come back, every week… 😉 I don’t know why, but Monday evenings tend to be my laziest, and that’s when I really want to just make something quick for dinner, and I gotta say, given this cold weather we’ve been having here, I’m a big fan of comforting soups and stews that cook quickly! This lentil dhal is an Indian-style lentil stew, it’s healthy, comforting and delicious!

I love soups/stews made with lentils, like this sweet potato Thai soup I made recently. They’re not only inexpensive, healthy and filling (hello complex carbohydrates with a low-glycemic index, perfect for diabetics), but also contain tons of proteins, lots of good nutrients (like iron, potassium, manganese, and folate) and fibres. We really should be including more lentils in our diets. Ideally, I like to soak the lentils before using them, so you can just rinse them first and then put in a large bowl, cover generously with water (at least an inch over), and go on with your day. They’ll be perfect to cook for dinner!

This recipe can easily be doubled, or tripled, and the leftovers taste so good!

Bon appétit!

ECP xo

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Lentil Dhal | Vegan, Gluten-Free

Course: Main Course

Cuisine: Indian

Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 35 minutes

Servings: 4 servings

A recipe for a warm and satisfying Lentil Dhal (Indian-style lentil stew). With fresh vegetables, herbs and spices, it's vegan, gluten-free and paleo.

Ingredients

• 1/2 cup red lentils
• 1/2 cup green lentils
• 1/2 cup French lentils (also called Beluga lentils)
• 1 onion (large) minced
• 2 carrots (large) washed, sliced
• 1 organic sweet potato (medium size) washed, yucky parts removed, diced
• 1 organic potato (medium size) washed, yucky parts removed, diced
• 2 tsp curry powder
• 1/2 tsp garam masala powder
• 1/2 tsp cumin powder
• 1/2 tsp turmeric powder
• 1/2 tsp paprika powder
• 1/4 tsp cayenne powder
• extra-virgin olive oil for cooking
• 5 cups filtered water + soaking
• 1 tsp sea salt
• 1/4 tsp black pepper to taste (optional)
• 1/4 cup fresh cilantro chopped
• 1 lemon (optional)

Instructions

1. Rinse, then soak your lentils in spring or filtered water overnight, or the whole day.
2. Cook the minced onion with a bit of olive oil (2-3 Tbsp) in a large soup pot over medium heat for a few minutes, stirring often, then add the sliced carrots and diced potatoes and sauté for 4-5 more minutes until they start to roast a bit.
3. Add all of the spices (except the salt), and sauté for 30-60 seconds to develop all the flavours.
4. Add the lentils, and water (you want to make sure you have enough water to cover everything, plus an extra 2-3 cups), increase the temperature to medium-high and bring to a boil.
5. Once boiling, cover with a lid and reduce the temperature to just above medium-low, and let simmer for 25-30 minutes.
6. Add the sea salt, and the black pepper (if using), mix well, wait 30 seconds, and serve.
7. Enjoy with a bit of chopped fresh cilantro on top, a squeeze of lemon on top (really brings out the flavours), a nice naan bread or a crusty baguette, alongside a big green salad.

Note: I do not believe anyone should worry about counting calories, but here is the nutritional information for one serving
Calories: 394kcal | Fat: 8g | Saturated fat: 1g | Sodium: 648mg | Potassium: 934mg | Carbohydrates: 61g | Fiber: 23g | Sugar: 5g | Protein: 20g | Vitamin A: 10355% | Vitamin C: 28.5% | Calcium: 102% | Iron: 7.9%