Recipes

Spiced Lentil and Rice Stew

lentil stew

This recipe was inspired by kitchari, a traditional Ayurvedic recipe used for general well-being. It’s a one-pot meal that contains grains, lentils, vegetables, and bone broth and is seasoned with ginger tea and a blend of spices to support healthy digestion.


Ingredients

2 tablespoons unrefined coconut oil
 1 tablespoon plus 1 teaspoon curry powder
 1 teaspoon ground cumin
 1 teaspoon salt
 ½ cup long-grain white rice, such as basmati or jasmine
 1 cup red lentils
 3 carrots, sliced in half lengthwise and cut into half-coins (about 1 cup chopped)
 1 medium zucchini, coarsely grated
 1 ½ cups finely chopped broccoli florets
 4 cups chicken bone broth
 3/4 cup water
 2 bay leaves
 2 caffeine-free ginger tea bags, strings and tags removed
 2 cups baby spinach, roughly chopped
 ½ cup chopped fresh cilantro leaves
 ½ cup plain whole milk Greek yogurt
 Lime wedges, for serving

Instructions

  1. Heat coconut oil over medium-high heat in a dutch oven or large saute pan. 

  2. Add curry powder, ground cumin, and salt to the oil. Stir to combine and cook for 1 to 2 minutes, or until the spices are fragrant.

  3. Add the rice and lentils to the pot and stir to combine with the spices and oil. 

  4. Add the carrots, zucchini, broccoli, bone broth, water, and the bay leaves to the pot and stir to combine. 

  5. Bring the mixture to a boil, then add the ginger tea bags. Cover the pot and reduce the heat to medium-low. Simmer for 25 minutes or until most of the liquid has been absorbed. 

  6. Remove the lid from the pot and turn off the heat. Stir in the chopped spinach and cilantro. Let the stew stand for 5 minutes, then transfer to serving bowls. Top each serving with 2 tablespoons of yogurt and serve with lime wedges.

Notes

To make this recipe vegan, substitute vegetable stock for the bone broth and use dairy-free yogurt.

Nutrition Information

For 1 serving

Calories: 385
 Fat: 10.5 grams
 Saturated Fat: 7.5 grams
 Cholesterol: 9 milligrams
 Sodium: 565 milligrams
 Carbohydrate: 49 grams
 Fiber: 10.5 grams
 Sugar: 5 grams 
 Added Sugar: 0 grams
 Protein: 28 grams