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SPICY LENTIL STEW
18

SPICY LENTIL STEW

NUTRITION
HEALTHY RECIPES
Oct 19, 2024

SPICY LENTIL STEW

Spicy lentil stew is a flavorful dish in South Indian cuisine. It is a very healthy stew prepared from yellow lentils and tamarind; the slight zing comes from mustard seeds and turmeric accompanied by lentil stew powder. Traditionally, spicy lentil stew is taken along with rice, idli or dosa, but it can vary with a lot of other veggies such as carrots, drumsticks, or brinjal. This makes it so delicious with a tangy flavour, and the lentils make it hearty and filling with protein. So it’s a healthy and comforting dish. Spicy Lentil Stew is a perfect example of a fast and nutritious lunch or dinner for those who are on the lookout for colourful flavours and well-balanced meals.

RECIPE CATEGORY

Lunch, Dinner, Side, Entrée

SERVING SIZE

1

CUISINE

Indian, South Indian

PREPARATION / TECHNIQUES

Boil, Simmer, One-Pot Wonders

OCCASION / HOLIDAY

Weeknight Dinner, Family Meals, Potluck, Picnic

SPECIAL CONSIDERATION / DIETARY CONCERNS

Vegan, Vegetarian, Gluten-Free, High Fibre, Low Fat, Quick & Easy

DISH TYPE

Soup / Stew, Lentil Dish

INGREDIENTS

  • 50g toor lentils (yellow lentils)
  • 1/4 onion, chopped
  • 1/4 tomato, chopped
  • 1/4 tsp mustard seeds
  • 1/4 tsp turmeric powder
  • 1/4 tsp Spicy lentil stew powder
  • 1 tsp tamarind paste
  • Salt, to taste
  • 250 ml water

FULL NUTRITIONAL INFORMATION (PER SERVING)

  • Calories: 180
  • Protein: 8g
  • Fat: 2g
  • Carbohydrates: 32g
  • Fibre: 5g
  • Sodium: 220mg

PREPARATION

  • Cook the lentils: Wash the two lentils thoroughly. Mix the lentils and 250 millilitres of water with a quarter teaspoon of turmeric powder in a pan. Bring this to a boil, reduce the flame and let it simmer for 15 to 20 minutes or until the lentils become tender and well-cooked. Or you can use a pressure cooker to cook this quickly.
  • Prepare the tempering: Heat 1/2 tsp of the oil in a small pan over medium. Add mustard seeds and let them pop for just a few seconds. Then add the chopped onions and sauté till they are translucent.
  • Add tomatoes and spices: Add chopped tomatoes to the pan and saute over 2-3 minutes till they start softening. Sprinkle the Spicy lentil stew powder all over the mixture and mix well to allow the spices to infuse into the vegetables.
  • Combine with cooked lentils: Now add this prepared tempering to the cooked dal. Add 1 tsp of tamarind paste along with salt as needed. Mix it properly and cook for another 5-10 minutes so that it gets a good blend of all the flavours.
  • Serve: Serve it hot with rice, idli, or dosa or have it as a nourishing soup. Garnish with fresh coriander for additional flavour.

PREP TIME

10 minutes

COOKING TIME

30 minutes

TIPS

  • A little jaggery or some unrefined sugar can be added with tamarind as a remedy for the tartness.
  • You could add a carrot, drumstick, or even brinjal to make it more heartier.
  • You can add more water to dilute the stew into a watery consistency from being extremely spicy.

VARIATIONS

  • To make Spicy lentil stew more filling, add a variety of vegetables such as carrots, beans, or pumpkin.
  • For a spicier Spicy lentil stew, increase the amount of Spicy lentil stew powder or add chopped green chilli to the tempering.
  • You can replace toor lentils with Red lentil soup (red lentils) or moong lentils (yellow split gram) for a different flavour.

PREPPING AND STORAGE

  • Fridge: The Spicy Lentil Stew will be best kept for up to 3 days in an airtight refrigerator container. Better reheated over stovetop or microwave and served.
  • Freezing: Freezes really well for up to 1 month. Cool completely and move it to a freezer-safe container. Thaw and reheat completely before serving.

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