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Curried Red Lentil Stew
A great vegetarian winter warm-up.

Serves: 6
Preparation Time: 5 minutes
Cook Time: 35 minutes

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Nutritional Information
 
Curried Red Lentil Stew

  • 3 Tbsp (45 mL) Canola or vegetable oil
  • 1 medium Onion, finely chopped
  • 1 jar (341 mL) VH® Tikka Masala Sauce
  • 3 cups (750 mL) Vegetable broth or water
  • 1 cup (250 mL) Red lentils, rinsed
  • 3 medium Carrots, cut into bite sized pieces
  • 1 cup (250 mL) Canned chick peas, drained
  • 2 cups (500 mL) Chopped spinach leaves, trimmed and rinsed
  • 1 cup (250 mL) Frozen peas
  • Salt and pepper to taste

Per Serving: 273g (Serves: 6)


Amount % Daily Value
Calories 250
Total Fat (g) 7 11%
Saturated Fat (g) 1 6%
+ Trans Fat (g) 0.1
Cholesterol (mg) 5 2%
Sodium (mg) 430 18%
Carbohydrates (g) 35 12%
Fibre (g) 8 32%
Sugars (g) 9
Protein (g) 11


Source: ESHA Nutrient Database

Visit www.esha.com for more information
 
 

  1. Heat oil in a heavy bottomed pot over moderate heat; add onion and cook until golden brown.

  2. Stir in vegetable broth, VH® Tikka Masala sauce and lentils and simmer on low heat, covered, stirring occasionally for 20 minutes.

  3. Add carrots and chick peas; simmer 15 to 20 minutes more or until lentils are tender. Stir in spinach, peas and season to taste with salt and pepper. Remove from heat and serve.


Tips:

Add 2 tbsp chopped fresh cilantro for an added kick!

If desired, serve with brown rice or whole wheat cous cous.

Add extra water to thin the stew for a hearty vegetarian soup.