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Lentil Tomato Stew

When combined with steaming rice, the thick texture of this tomato-lentil stew recipe is enough to serve as a main course. The finest lentils to use are brown ones since they maintain their shape after cooking and are creamy enough to be puréed smoothly.

Serving Size: make 6 cups

Prep time: 20 mins

Cook time: 30 mins


1 cup brown lentils

1can diced tomatoes

1 cup chopped carrots

1 cup chopped onion

3 cloves garlic

1 tsp grated fresh ginger

1 tsp curry powder

Sea salt and black pepper

Steamed rice to serve

Snipped fresh cilantro


1- In a large pot combine lentils and 3 cups of water. Bring to boiling; reduce heat. Simmer, covered, for 25 to 30 minutes or until lentils are tender. Cool slightly.

2- Meanwhile, in a large skillet cook onion, garlic, and ginger over low heat for 10 minutes, stirring occasionally and adding more water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Stir in tomatoes, carrots, and curry powder. Cook 10 minutes or until carrots are tender.

3- Transfer half of the lentil mixture to a blender; cover and blend until smooth. Return pureed lentils to saucepan. Add 3 cups of water and the tomato mixture. Cook 5 to 10 minutes or until heated through. Season to taste with salt and pepper.

4- Serve lentil mixture over rice and sprinkle with cilantro.

Look for the FIBRE!

We only eat 10-18grams/day of fibre in a western diet.

Health starts at >40grams/day. Increase your daily intake slowly and make sure to drink 8 cups of water a day.

Download your Fibre Chart below - Post it on your kitchen wall and track your fibre & water intake daily.

Daily Fibre Intake
Download PDF • 1.29MB

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