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Coconut Ginger Lentil Stew

Submitted by:  Diana Dibblee, RD

Nutrition tip: Lentils are 25% protein & very nutritious. They are excellent sources of fibre & sources of B vitamins & minerals including iron, (often lacking in vegan diets). They are inexpensive & are so tasty! Add lots of veggies, it is not necessary to buy organic or tons of fresh veggies. Frozen works. Canned is good. Try to eat 5 plus veggies & fruit a day.

1 medium diced onion
2-3 T oil
2-3 t grated ginger root
2 T crushed garlic
1 t cumin
1 t nutritional yeast (option)
1/2 t coriander
1 t hot sauce
2 T soya sauce
Salt & pepper to taste

1 1/2 cups canned lentils
1 small can crushed or diced tomatoes
1/2 can coconut milk
Water as needed
1 large diced sweet potato (pricked & cooked 15 mins in microwave on high first)
1-2 cups diced pepper (red, yellow or orange)
1 diced carrot
1 bunch diced broccoli head
Handful of spinach leaves

Step 1: In a large frying pan, Heat oil then add first group of ingredients. At medium to low heat, cook several mins and keep stirring.

Step 2: Add the other ingredients except the spinach to the frying pan. Mix well. Let boil, then reduce heat to very low and cover. Stir and let cook at least 30 mins. Add spinach a few mins before serving & other spices to taste.  Serve on a bed of rice, quinoa or couscous, whatever grains you love.


Coconut Ginger Lentil Stew
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