Paleo Golden Lentil Stew

The Lentils

Lentils are a great source of protein if you’re vegan or vegetarian. Just half a cup of lentils contains nine grams of plant-based protein and 8 grams of fiber! They also contain iron, folate, and potassium.

These legumes range in color and flavor but all come from the same plant. The lentils used in this recipe are red lentils, which provide the signature golden color to this dish. Red lentils are often used in Indian cuisine, like lentil dhal or curries.

Most lentils are sold dried, and need to be cooked for 10-45 minutes. While stores like Trader Joe’s sells ready-to-eat steamed lentils, there’s no need to be intimidated by dried lentils.

First thing’s first, soak the lentils. Because lentils have so much fiber, it can be hard for the body to break down and thoroughly digest. Soaking the lentils overnight in cold water makes them more soluble. Then, just add the pre-soaked lentils to any curry, soup, or stew. Add the lentils when the soup or dish is boiling, before reducing the heat to medium. Depending on the quantity of lentils you add to the dish, allot for 10 minutes per half cup.

Let’s Get Cooking!

Start by adding a tablespoon of olive oil to a large pot or Dutch oven. Then, add one minced shallot and half of a diced white onion. Sweat the vegetables over medium-heat, stirring occasionally, for five minutes. Next, add three cloves of minced garlic, two cups of chopped carrots, and one and a half cups of chopped celery. While the vegetables are cooking, add a tablespoon of ginger paste or minced ginger and a teaspoon of lemongrass paste. These Asian-inspired flavors will add to the richness of the dish.

After 10 minutes, add one can of diced tomatoes. Then, add two cans of coconut milk and one cup of vegetable broth. Stir to combine, then season with turmeric, cumin, paprika, cayenne pepper, and salt. Reduce the heat to medium-low and cover with a lid. Allow to simmer for 30 minutes.

Before We Add the Lentils…

After 30 minutes the vegetables will be soft. First, reduce the heat to low. Then, use an immersion blender to puree the vegetables until smooth. If you don’t have an immersion blender, transfer the soup to a large blender or food processor to pulse until smooth. Then, transfer back to the pot.

Once the vegetables are completely pureed and the soup has a silky consistency, it’s time to add the lentils. Turn the heat up to medium and add the pre-soaked lentils. Stir consistently to combine the lentils with the soup for about 20 minutes. Finally, add one tablespoon of lemon juice and four cups of kale. Remember to remove the stem from the kale before adding it to the soup!

The Toppings

Once the soup is done, it’s time to add the toppings! Start with dairy-free coconut yogurt and a dash of red pepper flakes for a little bit of heat. Then, garnish with fresh micro-cilantro and kale. All that’s left to do is enjoy the delicious stew!