Autumn is when our bodies crave hearty, warming foods, and this stew satisfies both of those needs and then some! Loaded with nutrient-rich root vegetables (high in vitamin A and C), the colorful components of this recipe can be found at farmer’s markets all season long. While the red lentils lend creaminess, not to mention lots of protein and fiber, the stew’s warming spices provide incredible flavor, aromas and health benefits to boot. Just be sure to make extra — when the temperature drops we’re sure you’ll crave another bowl.
Root Vegetable Red Lentil Stew Recipe
Prep Time: 30 minutes
Cook Time: 30 minutes
Per 10-ounce serving:
- 165 cal
- 2 g fat
- 31 g carbs
- 8 g fiber
- 7 g protein
2 parsnips, peeled and chopped into 1-inch pieces
2 carrots, chopped into 1-inch pieces
1 sweet potato, chopped into 1-inch pieces
4 small red potatoes or Yukon gold potatoes, chopped into 1-inch pieces
1 tablespoons olive oil, coconut oil or ghee
1 large onion, finely chopped
1 1-inch piece of fresh ginger, peeled and chopped
6 cloves of garlic, minced
3 teaspoons curry powder
1/4 teaspoon turmeric
1/2 teaspoon ground cardamom
1/2 teaspoon ground coriander
1 1/2 teaspoons sea salt
1 cup red lentils
6 cups water
Half bunch of kale, chopped
Juice of half a lemon or lime
- Prepare all the root vegetables above (peel and chop parsnips, carrots, sweet potato and red potatoes). Set aside in a large bowl.
- Chop the onion, ginger and garlic. In a large pot over medium heat, add the oil and onions and a large pinch of salt. Stir for 5 minutes or so until the onions are translucent. Add the chopped ginger, garlic and all of the spices and stir for 30 seconds until everything becomes fragrant.
- Add all the root vegetables to the pot along with the lentils, six cups of water and 1 1/2 teaspoons of salt. Raise the heat until the soup comes to a boil. Reduce the heat to low and simmer partially covered for about 30 minutes, stirring occasionally. Add more water if stew becomes too thick.
- When the lentils have broken down and the root vegetables are tender, turn off the heat. Add the chopped kale to the pot and stir until it wilts. Add the juice of half a lemon or lime and stir. Taste the soup and see if it needs more salt. Ladle into bowls and serve with fresh cilantro on top.