Coconut Curry and Red Lentil Stew

(Quick apology to those of you who received an incomplete blog post email notification — my cat stepped on the computer and somehow managed to publish my post before it was finished.  Thank you for your patience and understanding. My cat apologizes too (meow). )


It’s cold.  Let’s warm up.  What do you say?  We need a heatwave!

This Coconut Curry and Red Lentil Stew will leave you feeling warm and full!  It is packed with veggies, so it is also guilt-free!

Two of the main ingredients in this coconut curry and red lentil stew are part of my February Grocery Challenge  which is quickly about to come to an end!  I have purchased many new ingredients that I otherwise would have continued to look over.  I encourage you to try this challenge for yourself and let me know what you buy and how you use it!

Red Lentils
Red Lentils
Red Lentil FUN facts
  • 18 grams protein per 1-cup serving (boiled)
  • High in fiber
    • helps reduce cholesterol
    • assists in healthy digestion
  • Magnesium and Iron
    • Heart Health and Energy!
  • quick cooking time (10-30 min)
  • 1:2 ratio (1 cup lentils to 2 cups water)
  • They soften a lot and can have a creamy texture
  • Unlike other legumes, they don’t require pre-soaking


I’m not sure why I never bought curry powder before, but I am sure glad I did!  I have a feeling I am going to be on the lookout for ways to incorporate this spice a lot more frequently!  I used it in the stew as well as on the roasted cauliflower.  Ian snacked on the leftover curry-spiced cauliflower after dinner saying,

It’s like snacking on french fries

Coconut Curry and Red Lentil Stew
Coconut Curry and Red Lentil Stew

Coconut Curry and Red Lentil Stew:

6-8 servings


The ingredient list may seem long, but it’s SO worth it!

  • Short grain brown rice
  • 1 TBS Olive Oil or Coconut Oil
  • 1 TBS-1.5 TBS Curry Powder
  • 1/2 tsp cinnamon
  • 1 onion (chopped)
  • 1 carrot (sliced)
  • 1 red bell pepper (chopped)
  • 1-2 tsp fresh ginger minced or grated (I used one generous tsp)
  • 2 cloves garlic (minced)
  • 2 tsp salt
  • 1 tsp sugar of choice
  • 1/3 cup tomato paste
  • about 7 cups water
  • 1 can light coconut milk (I used 13.5 oz)
  • 1 cup cooked peas
  • 2 cups red lentils
  • 1 can garbanzo beans
  • red pepper flakes to taste (optional)
  • Cauliflower (optional)
    • cumin
    • garlic powder
    • onion powder
    • salt


  1. Pre-heat oven to 375 degrees (if roasting cauliflower)
  2. Start cooking the brown rice according to package directions.
  3. Toss cauliflower with a small amount of olive oil.  Toss with curry powder, cumin, garlic powder and onion powder and sprinkle with salt.  Once preheated, roast for 30 min or until cauliflower is soft.
  4. Meanwhile, heat 1 TBS oil in large soup pot or dutch oven.
  5. Add curry powder and cinnamon and stir
  6. Add chopped onion and cook for 3 min, or until onion starts to soften
  7. Add carrot, pepper, ginger, garlic, salt, and sugar and cook until veggies start to soften (just a few minutes)
  8. Add tomato paste, water, coconut milk, peas, lentils, garbanzo beans and bring the pot to a simmer.
  9. While cooking, sprinkle with red pepper flakes to taste (optional)
  10. Cook until lentils soften (about 20-30 min)
  11. Serve with roasted cauliflower, brown rice, and cilantro for garnish (optional)

Enjoy!  Let me know how you like it!

Thanks for being a friend,



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