Cilantro Infused Red Lentil Stew with Creamy Yogurt Drizzle
This hearty and flavorful Red Lentil Stew is elevated by the freshness of cilantro blended into a creamy yogurt sauce. Inspired by Cooking Light, this recipe is not only easy to prepare but also packed with nutrients, making it perfect for a cozy weeknight dinner or meal prep for the week ahead. The vibrant colors and comforting spices come together in a delightful harmony that is sure to please your palate. The use of red lentils not only adds a beautiful hue but also provides an excellent source of protein and fiber, making this dish a wholesome choice.
N/A
Servings
200
Calories
13
Ingredients
Ingredients
Plain nonfat yogurt
1 cup (Plain, for yogurt sauce)
Fresh cilantro leaves
1/4 cup (Fresh, for yogurt sauce)
Canola oil
2 teaspoons (For sautéing vegetables)
Onion
1 - 2 large (3 cups) (Coarsely chopped)
Red bell pepper
1 - 2 (2 cups) (Coarsely chopped)
Garlic cloves
6 (Coarsely chopped)
Curry powder
1 tablespoon (For seasoning)
Organic vegetable broth
5 1/4 cups (Liquid base for stew)
Whole tomatoes
1 (14 1/2 ounce) can (Undrained, for stew)
Dried small red lentils
1 lb (Dried, for stew)
Fresh ginger
1 tablespoon (Peeled and finely grated)
Ground cayenne pepper
1/8 teaspoon (For seasoning)
Salt
To taste (For seasoning)
Instructions
1
Yogurt Sauce: In a small bowl, combine the plain nonfat yogurt and fresh cilantro leaves. Use an immersion blender to finely chop the cilantro and mix it thoroughly with the yogurt until smooth. Cover the sauce and place it in the refrigerator to chill while you prepare the stew.
2
Lentil Stew: In a large saucepan, heat the canola oil over medium heat. Add the coarsely chopped onion, red bell pepper, and garlic. Sauté the mixture for about 8 minutes or until the vegetables are tender and fragrant.
3
Stir in the curry powder and continue to cook for another minute, stirring constantly to release the spices' flavors.
4
Pour in the organic vegetable broth and add the whole tomatoes (including the juice) to the pan. Bring the mixture to a boil.
5
Once boiling, stir in the dried small red lentils. Cover the saucepan, reduce the heat, and let it simmer for about 30 minutes, or until the lentils are very soft and cooked thoroughly.
6
Add the freshly grated ginger to the stew and stir gently.
7
Using an immersion blender, coarsely puree the lentil mixture directly in the pan. If you do not have an immersion blender, carefully transfer the mixture to a regular blender in batches.
8
Finally, sprinkle in the ground cayenne pepper and add salt to taste. Stir well.
9
Serve the warm lentil stew in bowls with a generous drizzle of the chilled yogurt sauce on top.
Nutrition Information
1.62g
Fat
28.75g
Carbs
8.25g
Protein
7.5g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the primary protein source in this stew?
The primary protein source in this stew is 1 lb of dried small red lentils, providing 8.25g of protein per serving.
How many calories are in a serving of this red lentil stew?
There are 200 calories per serving.
Is the Cilantro Infused Red Lentil Stew gluten-free?
Yes, this recipe is tagged as gluten-free.
What is in the creamy yogurt drizzle?
The drizzle consists of 1 cup of plain nonfat yogurt blended with 1/4 cup of fresh cilantro leaves.
How many cloves of garlic are required?
This recipe requires 6 garlic cloves, coarsely chopped.
How much fiber does this dish provide?
Each serving contains 7.5g of fiber.
What kind of oil is used for sautéing the vegetables?
The recipe uses 2 teaspoons of canola oil.
How long should the vegetables be sautéed?
The onion, red bell pepper, and garlic should be sautéed for about 8 minutes until tender and fragrant.
What type of broth is recommended for the liquid base?
The recipe calls for 5 1/4 cups of organic vegetable broth.
How much curry powder is used?
The stew is seasoned with 1 tablespoon of curry powder.
Should the canned tomatoes be drained?
No, use one 14.5-ounce can of whole tomatoes, including the juice.
How long do the red lentils need to simmer?
The lentils should simmer for about 30 minutes, or until they are very soft.
When is the fresh ginger added to the stew?
Freshly grated ginger is added to the stew after the lentils have finished simmering.
What tool is used to achieve the stew's texture?
An immersion blender is used to coarsely puree the lentil mixture directly in the pan.
Can I use a regular blender if I don't have an immersion blender?
Yes, you can carefully transfer the mixture to a regular blender and process it in batches.
What provides the spicy kick in this recipe?
The heat comes from 1/8 teaspoon of ground cayenne pepper and 1 tablespoon of curry powder.
How many grams of carbohydrates are in a serving?
There are 28.75g of carbohydrates per serving.
Is this recipe suitable for meal prep?
Yes, it is specifically tagged as being perfect for meal prep for the week ahead.
What is the fat content per serving?
The fat content is very low at 1.62g per serving.
How much onion is needed?
You will need 1 to 2 large onions, which should equal approximately 3 cups when coarsely chopped.
How many red bell peppers should I use?
The recipe recommends 1 to 2 red bell peppers, totaling about 2 cups chopped.
Is the yogurt sauce served warm or cold?
The yogurt sauce should be chilled in the refrigerator while the stew is being prepared and served cold over the warm stew.
How much ginger is used in the recipe?
The recipe calls for 1 tablespoon of fresh ginger, peeled and finely grated.
What is the total number of ingredients used?
There are 13 ingredients in total for this recipe.
Is this recipe inspired by any particular source?
Yes, this recipe is inspired by Cooking Light.
Can this dish be considered a high-protein meal?
Yes, it is tagged as high-protein, containing 8.25g per serving from the lentils.
What type of yogurt is used for the drizzle?
The recipe specifies using plain nonfat yogurt.
Is this stew considered a comfort food?
Yes, it is categorized under the comfort food tag.
What kind of lentils are best for this recipe?
The recipe specifies dried small red lentils.
How should the salt be added?
Salt should be added to taste at the final stage of preparation.