With rich flavors and fresh kale, this stew is the perfect healthy meal!
Recipes, Soups

Paleo Golden Lentil Stew

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This hearty lentil soup is the perfect healthy and filling meal to enjoy this winter!

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Rich & Flavorful!

Is there anything better than a hearty bowl of stew when it’s cold out? This Golden Lentil Stew is not only so easy to make but will actually fill you up!

The beautiful color comes from a combination of coconut milk, vegetable broth, turmeric. Add in delicious, fresh tuscan kale and this paleo stew is just what you need this winter.

This hearty lentil soup is the perfect healthy and filling meal to enjoy this winter!
This hearty lentil soup is the perfect healthy and filling meal to enjoy this winter!

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.

Nothing warms you up quite like soup!
Nothing warms you up quite like soup!

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!

Paleo Golden Lentil Stew

Recipe by Arianna NegriCourse: Recipes, SoupsDifficulty: Easy
Servings

6

servings
Prep time

10

minutes
Cooking time

1

hour 

15

minutes

Warm up with this delicious and healthy lentil stew!

Ingredients

  • 1 tablespoon olive oil

  • 1 shallot, minced

  • 1/2 white onion, diced

  • 3 cloves of garlic, minced

  • 2 cups of carrots, chopped

  • 1 1/2 cups of celery, chopped

  • 1 tablespoon of ginger paste or minced ginger

  • 1 teaspoon lemongrass paste, optional

  • 1 15 oz. can of diced tomatoes

  • 2 15 oz. can of coconut milk

  • 1 cup of vegetable broth

  • 2 tablespoons of turmeric

  • 1 teaspoon of paprika

  • 1 teaspoon of cumin

  • 1/2 teaspoon of cayenne pepper

  • 1/2 teaspoon of salt

  • 2 1/2 cups of red lentils, pre-soaked

  • 4 cups of Dino or Tuscan kale, washed and stems removed

  • 1 tablespoon of lemon juice

Directions

  • Add the olive oil, shallot, and white onion to a large pot
  • Sweat over medium heat, stirring occasionally, for five minutes
  • Then, add the garlic, carrots, and celery
  • Add the ginger paste and lemongrass, then sauté for 10 minutes
  • Drain the liquid from the can of tomatoes before adding to the pot
  • Next, add the coconut milk and vegetable broth
  • Season with the turmeric, cumin, paprika, cayenne pepper, and salt
  • Reduce the heat to low, cover, and simmer for 30 minutes
  • After 30 minutes, use an immersion blender to puree the soup until smooth
  • Then, turn up the heat to medium and add the pre-soaked lentils
  • Stir consistently for 20 minutes, then add the kale and lemon juice
  • Once the kale has slightly wilted, remove from heat
  • Garnish with dairy-free yogurt, red pepper flakes, and micro-cilantro

Notes

  • Store in an air-tight container in the refrigerator up to 5 days

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