Anti-inflammatory and easy to digest: basic red lentil stew
My friend texted me a beautiful photo some daal she prepared, and I've been thinking about it (or something like it) ever since.
While I enjoy daal (of all kinds), year-round, I cannot get enough of it during the cooler months.
It’s warming, grounding, nourishing - exactly what a fall/winter meal should be.
And the one I’m sharing here today is incredible. Made with protein-rich red lentils and a slew of anti-inflammatory and digestive spices - it is as delicious as it is great for you.
Keep scrolling for everything I love about it, and all the different ways you can enjoy it…
Health Perks
Red lentils have it all. Protein-rich, fiber filled, one of the easiest to digest in the legume family, and loaded with vitamins and minerals that help build the body’s strength and immunity - red lentils truly have it all and should be a regular part of everyone’s diet.
Easy to digest. Not only are red lentils easier on the tummy than others in the legume family, but I’ve paired then with anti-inflammatory digestive spices such as ginger, turmeric, cumin and cinnamon - all of which are incredibly healing and powerful in aiding digestion. This is a great dish for anyone who struggles with digestive issues or bloating in general.
High in protein. One bowl (about 50g) of cooked red lentils contains 12g of protein - which basically translates to 30 per cent of your recommended daily protein intake for most individuals. If you struggle or wish to increase your protein intake, don’t sleep on the legume family. They have plenty to offer.
Great for weight loss or management. High protein and fiber-rich meals tend to make you feel full faster and for longer periods, which is ideal for weight loss and management purposes since it often means less snacking.
Ideal if you’re pregnant. Red lentils specifically are a great source of folate (a B vitamin), which is highly essential during pregnancy since it supports fetal brain development.
Other Thoughts, Tips and Suggestions
Choose your consistency. If you like a chunkier daal, use a hand-blender once the lentils are done cooking for a stew-like consistency. If you prefer a soup-like consistency, put the entire batch in a high-speed blender once it is done cooking.
Pair it with whatever veggies you like. I batch this daal recipe and often use it as a base, building on it and enjoying it a bit differently at each meal. I’ll sauté seasonal vegetables and then mix them right in, reheat a small bowl and pour it over a bed of greens and top it with pepitas or cashews, or pair it with a side of roasted cauliflower or cauliflower rice. For digestive purposes, I enjoy this dal most when I pair it with non-starchy vegetables.
Go all in with garnishes. The daal is packed with flavor, but really comes to life when you incorporate garnishes. There are so many ways to do it, depending on your mood, the season, your likes or dislikes. A few of my favorites: topped with a dollop of non-dairy yogurt and toasted cumin seeds, additional fresh cilantro and sliced avocado.
Check out the full recipe below. Hope you love it as much as I do!
Red Lentil Stew
Prep Time: 10 minutes | Cook Time: 45-60 minutes | Yields: 4-6 servings
Ingredients:
1 tbsp coconut oil
1 sweet onion, chopped
2 inch knob of ginger, peeled and finely sliced
4 large garlic cloves, minced
1 tsp of salt
1.5 tbsp of curry powder
1 tsp cumin seeds
1 tsp ground turmeric
1/2 tsp ground cinnamon
1 cup of red lentils, rinsed
1 (793 g) can of crushed tomatoes
5 cups of filtered water
1 lime, juiced and zest
1 large handful of fresh cilantro, chopped
Optional: 1/4 cup canned coconut cream or 1/2 cup coconut milk (if you like a rich, creamy stew)
Directions
Cook your fragrants. Place a large dutch oven on over medium heat and melt your oil. Then, add onion, ginger and garlic. Sauté for about 2-3 minutes, stirring often and making sure that the onions do not get brown (you want them translucent).
Add your spices. Add salt, curry powder, cumin, turmeric, and cinnamon. Mix well, until onions are completely coated.
Next, add lentils and liquids. Add your lentils, tomatoes, and filtered water. Stir and then bring to a boil. Reduce to simmer and cover. Cook for about 45 minutes. Stir occasionally.
More flavor. Add your lime juice and zest, along with your cilantro.
Choose your consistency. For a chunky stew, take a hand blender and pulse the dal until you reach your desired consistency. For a smooth, soup-like consistency, transfer the dal to a high speed blender (in batches) and blend until completely smooth.
Optional coconut cream. Stir in coconut cream or milk for an overall richer flavor profile.
Enjoy your stew. serve warm, with optional garnishes such as non-dairy yogurt, cilantro, or toasted cumin and pair with seasonal steam or sautéed vegetables or greens for additional nutritional boost!
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