Warming Red Lentil Stew

Recipe by Jenn BruerCourse: MainCuisine: IndianDifficulty: Easy

10 to 12

Prep time


Cooking time




  • 2 cups red lentils, rinsed well and soaked for at least an hour (overnight is best)

  • 1 small can (425grams) organic pureed pumpkin (fresh works too and squash can be substituted) 

  • 400ML can of diced tomatoes

  • 2 inches fresh ginger, peeled and minced

  • 2 tablespoons coconut oil (or butter)

  • 2  tablespoons garam masala 

  • 1 teaspoon turmeric

  • Salt & freshly ground pepper, to taste

  • 1 tablespoon honey

  • 2 medium carrots, medium diced

  • 1 large onion, diced 

  • 2 stalks celery, diced

  • 4 cloves garlic, minced

  • 1 cup each organic corn and organic peas

  • 1 large sweet potato, peeled and medium diced

  • 500ml full-fat coconut milk or half-and-half cream, look for a variety without gums or binders

  • 5 cups vegetable or chicken broth, or more depending on your desired consistency

  • The juice of 2 limes

  • Dash of cayenne pepper (or more if you enjoy a kick)

  • ½ cup cilantro chopped (or parsley if you prefer)


  • Sauté the onion and celery in a large pot with coconut oil over medium heat until soft and transparent
  • Add carrots to the pot and continue to sauté for a few minutes more until they begin to soften slightly
  • Add garlic, ginger, and spices and sauté carefully until fragrant (be careful not to burn the garlic!)
  • Add the previously-soaked red lentils to a strainer and rinse the lentils until the water remains mostly clear 
  • Add the lentils, broth, sweet potato, tomatoes and stir to combine
  • Simmer for 35 to 45 mins or until lentils and veggies are cooked, stir frequently to ensure the stew isn’t sticking to the bottom of the pot 
  • Remove stew from heat and puree using a hand blender; be careful not to splash the hot soup in your face! Don’t ask how I know this.
  • Once smooth, stir in the peas, corn, milk, lime juice, honey, and pumpkin puree. At this point you can also add more broth to make the consistency you prefer.
  • Stir in 1/2 cup chopped cilantro (unless you are like me and you hate cilantro in which case you can use parsley)
  • Give your soup a taste and add cayenne, pepper, and salt to your preference
  • Serve with a drizzle of plain yogurt, some sliced almonds or cashews, a sprinkle of cilantro, and a dash more cayenne if you like
  • Enjoy!


  • Leave out peas, corn, or tomatoes if you are sensitive. Substitute garam masala for your favourite curry spice blend. Play with this recipe and make it your own!

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