Clean Eating Red Lentil Stew

What do you do when you create a soup recipe from scratch, and in the end you realize you didn’t add enough liquid for it to actually qualify as soup? You serve it with a smile and call it stew!

This “stew” may not look like anything fantastic, but let me tell you… if you are partial to Indian food, this dish is AMAZING! I fell in head over heals in love with it. My husband should be jealous.

I can’t stop eating it.  So, so, so yummy!

Did I mention it’s really, really good?

Clean Eating Garam Masala Red Lentil Stew
(Makes 6 servings)

Ingredients
1 yellow onion
1 tbsp. olive oil
3 cups red lentils
1 – 14 oz. can light coconut milk
1 tsp. curry powder (or to taste)
3 tsp. garam masala (or to taste)
1 – 15 oz. can garbanzo beans, rinsed and drained
4 cups chicken broth (6 cups if cooking in a crock pot or if you prefer soup)
4 carrots, peeled and roughly chopped
2 cups distilled water
1 tbsp. garlic powder
1 – 15 oz. can tomato sauce, no sugar added.

Crock Pot Directions

• Place all ingredients in a crock pot and cook for 5-7 hours.
• Note: Get to know your crock pot! Some newer models will cook in shorter time allotments, while older models tend to need more time (up to 1-2 hours!) Adjust cooking times appropriately.

Stove Top Directions

Step 1 – Roughly chop your onion and place into a large pot with the olive oil. Cook the onions until they are translucent. In fact, if you know how to caramelize onions, go for it.

Step 2 – Add your red lentils to the pot and stir.

Step 3 – Add the coconut milk to the pot and bring to a low boil.

Step 4 – Add all other ingredients. Cook on medium heat, stirring frequently to keep the beans from burning on the bottom of the pot.

Step 5 – Stew is finished when the lentils are soft and fully cooked.

Step 6 – Add salt and pepper to taste.

Eat and Enjoy!

Munchkin Helpers:

If you have little ones, here’s how they can help (With close supervision, of course).

Let them add the onions and oil to the cold pot. They can help add the other ingredients as well with supervision. Older kids can stir and serve.

RELATED READING:

• Clean Eating Curry Chicken With Peas Recipe
• Clean Eating Curry Tofu Pasta Recipe
  

Nutritional Content
1 serving = 1 cup

Calories: 386
Total Fat: 6 gm
Saturated Fats: 2 gm
Trans Fats: 0 gm
Cholesterol: 0 gm
Sodium: 597 mg – This will change based on the chicken broth used.
Carbohydrates: 62 gm
Dietary fiber: 26 gm
Sugars: 4 gm
Protein: 23 gm
Estimated Glycemic Load: 19

Nutritional Information estimated at Nutritiondata.com. Data may not be accurate.

Caution: Any time a child is in the kitchen, they will require close supervision. Munchkin Helpers suggestions should be applied with common sense to your own child, taking their own capabilities into account. Do not assume that because it says here that your child can do something, that they can, in fact do it. Please use common sense when in the kitchen with your child(ren).

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