CURRIED APPLE LENTIL STEW
Curried Apple Lentil Stew is an unexpected yet delightful blend of savoury and sweet, featuring protein-rich green lentils and diced apple simmered in a fragrant curry-infused broth. This one-pot dish combines the earthy depth of lentils with the gentle sweetness of apple, tied together by a hint of olive oil and warming curry powder. It’s a satisfying vegan-friendly recipe that delivers balanced nutrition, warmth and texture in every spoonful. Ideal for chilly evenings or feel-good lunches, this stew is naturally gluten-free, low in fat and packed with fibre and plant protein. Simple enough for weeknight cooking yet intriguing enough to serve as a shareable dish, it’s perfect paired with crusty bread, fluffy rice or a side salad.
RECIPE CATEGORY
Dinner
SERVING SIZE
1
CUISINE
African
PREPARATION/TECHNIQUES
One-Pot Wonders
OCCASION/HOLIDAY
Fall
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan
DISH TYPE
Soup / Stew
INGREDIENTS
There are the following ingredients for Curried Apple Lentil Stew:
- ½ cup green lentils, rinsed
- ¼ apple, peeled and diced
- 1 cup vegetable broth
- ½ tsp curry powder
- 1 tsp olive oil
- Salt and black pepper to taste (optional)
FULL NUTRITIONAL INFORMATION
- Calories: 409.6 kcal
- Fat: 5.9 g
- Saturated Fat: 0.8 g
- Carbohydrate: 68.8 g
- Sugar: 6.8 g
- Sodium: 872.3 mg
- Fiber: 12.3 g
- Protein: 24.1 g
- Calcium: 55.9 mg
- Iron: 6.7 mg
- Potassium: 736.6 mg
PREPARATION
- Warm The Oil: In a saucepan, heat olive oil over medium heat.
- Add Apple And Curry: Stir in diced apple and curry powder; cook for 2 minutes until apple starts to soften.
- Combine Lentils And Broth: Add rinsed lentils and pour in vegetable broth. Stir to mix spices.
- Simmer: Bring to a gentle boil, then lower heat and simmer for 20 to 25 minutes, stirring occasionally.
- Season And Serve: Adjust consistency if needed. Add salt and black pepper to taste before serving.
PREP TIME
5 minutes
COOKING TIME
25 minutes
TIPS
- Even Apple Cuts: Dice the apple finely to ensure it softens in sync with the lentils.
- Spice To Taste: Start with ½ tsp curry powder and adjust as needed based on spice strength.
- Avoid Stickiness: Stir occasionally during simmer to prevent lentils from sticking.
- Balance Flavours: Add a splash of lemon juice at the end for brightness.
- Adjust Thickness: If the stew becomes too thick, stir in a little extra broth or water.
VARIATIONS
- Veggie Boost: Add chopped carrot or celery in step 2 for more texture and nutrition.
- Creamy Addition: Swirl in a spoonful of cashew cream or coconut milk at the end.
- Protein Boost: Add a handful of cooked chickpeas or crumbled tofu.
- Fruit Swap: Replace the apple with a pear or peach for a different fruity sweetness.
- Heat Variation: Stir in chilli flakes or fresh chilli during simmer for a kick.
PREPPING AND STORAGE
- Refrigeration: Cool fully; store in an airtight container in the fridge for up to 4 days.
- Freezing: Keep single servings in freezer-safe tubs for up to 2 months. Let thaw overnight.
- Reheating: Warm gently on the hob, adding a splash of broth; microwave in short intervals.
- Meal Prep Tip: Flavours develop after a day, making this great for batch cooking and grab-and-go lunches.