Lentil Stew with Honey Ginger Yogurt
This is a satisfying stew with an Indian flair, adapted from Bon Appetit. You can cut the cooking time in half if you soak the lentils overnight before cooking them.
- 2 Tbsp. extra virgin olive oil
- 1 yellow onion chopped
- 4 cloves garlic minced, about 2 tsp.
- 1 1/2 Tbsp. curry powder
- 32 oz. reduced-sodium chicken or vegetable broth (or use any variety)
- 2 cups dried green lentils rinsed, (soak them overnight for quicker cooking)
- 8 whole wheat or white pitas (use wheat/gluten-free, if needed)
- 15 oz. diced tomatoes with their liquid
- 1 1/2 cups low fat plain yogurt (or use any variety)
- 1 1/2 Tbsp. fresh ginger peeled and minced, or use 1 tsp. ground ginger
- 1 Tbsp. honey
- Heat a large heavy saucepan or stockpot over medium-high heat, and when it is hot, add the oil. When the oil is hot, add the onions and sauté them until they start to brown, about 5 minutes.
- Add the garlic and curry powder and sauté everything for 1 more minute.
- Add the broth and lentils (drain and rinse them first if you have soaked them overnight) and bring it to a boil. Reduce the heat to medium-low or low, cover the pan, and simmer until the lentils are tender and most of the liquid is absorbed, about 40 minutes (or about 20 minutes if you have soaked the lentils first).
- While the lentils are cooking, preheat the oven to 300 degrees. Wrap the pita bread in aluminum foil and warm in the oven for 10 - 15 minutes. (They can also be warmed in the microwave, without the foil, just before serving.)
- When the lentils are cooked, stir the tomatoes into the pot and allow the tomatoes to warm through. Season with salt and pepper, to taste. (At this point you can refrigerate the stew for up to 3 days or freeze it for up to 3 months, or proceed if serving it immediately.)
- Combine the yogurt, ginger, and honey in a medium bowl. Serve the lentils topped with the yogurt sauce, using the pita to scoop it up.
Slow Cooker Directions
- (Note: cooking the onions first is not necessary - you can simply add everything to the slow cooker before cooking it, but pre-cooked onions will enhance the flavor.) In a skillet, heat the oil over medium-high heat. Add the onions, and sauté them until they start to brown, about 5 minutes. Add the garlic and the curry powder and sauté everything for 1 minute more. Place the rinsed lentils in the slow cooker. Add the broth, the onion mixture, and the tomatoes. Stir gently and cover. Cook on low 6 - 8 hours, or until desired tenderness. 6 hours will produce a firm, but not mushy, lentil. Serve with the pita bread and yogurt sauce, as directed above. (Slow cooker cooking times may vary—Get to know your slow cooker and, if necessary, adjust cooking times accordingly.)
Instant Pot Directions
- Set the Instant Pot to SAUTE mode and add the oil. When the oil is hot, add the onions and sauté them until they start to brown, about 5 minutes. Add the garlic and curry powder and sauté everything for 1 minute more. Turn off the SAUTE mode, add the broth and UNSOAKED lentils. Cook on HIGH pressure for 6 minutes and the use Natural Pressure Release for 10 minutes. Stir in the tomatoes and serve with the pita bread and yogurt sauce, as directed above. (Clickhere for Instant Pot tips and a list of Scramble recipes that have IP conversions.)
Do Ahead or Delegate: Soak the lentils up to 24 hours in advance, chop the onion, peel the garlic, peel and mince the ginger if using fresh, or fully prepare and refrigerate or freeze the stew. Scramble Flavor Booster: Add 1/2 tsp. cayenne or red pepper flakes and 1 tsp. cumin with the curry powder, and add fresh chopped cilantro when serving. Tip: Lentils are available in a variety of colors, primarily green, brown, and red. Green lentils have a somewhat peppery flavor and keep a firm texture even after cooking. This makes them ideal for stews, salads, and soups. The different colors of lentils also have different cooking times and textures, so can’t always be used interchangeably, or at least won’t always result in the same texture if they are. Nutritional Information Per Serving (% based upon daily values): Calories 290, Total Fat: 8g, 13%; Saturated Fat: 2g, 7%; Cholesterol: 5mg, 1%; Sodium: 340mg, 14%; Total Carbohydrate: 40g, 13%; Dietary Fiber: 16g, 66%; Sugar: 12g; Protein: 17g Like this recipe? Check out The Scramble's family-friendly meal plans to see just how simple getting dinner on the table can be!
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