Looking for a hearty and satisfying stew that's easy to make and packed with flavor? Look no further than this delicious tomato lentil stew recipe! Loaded with nutritious ingredients like lentils, Poblano peppers, and carrots and seasoned with fragrant spices like ginger and curry powder, this stew is a delicious and healthy meal option for the whole family.
Best of all, it's simple to prepare and can be on the table in under an hour, making it an excellent choice for busy weeknights or lazy weekends. So why wait? Try this tomato lentil stew today and discover a new favorite comfort food recipe!
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What is Tomato lentil Stew?
Tomato lentil stew is a hearty and nutritious dish made primarily from lentils, tomatoes, and various other ingredients and spices. It's a popular vegetarian or vegan dish known for its rich flavor and versatility.
Tomato Lentil Stew Ingredients
Note: The full ingredients list is provided in the recipe card below.
- Lentils: Lentils are a type of legume packed with protein, fiber, and essential vitamins and minerals. They are a great source of plant-based protein and help to make this stew filling and satisfying.
- Olive or canola oil: These oils are used to sauté the vegetables and flavor the stew.
- Poblano pepper: Poblano peppers are mild chili peppers commonly used in Mexican cuisine. They add subtle heat and a delicious smoky flavor to the stew.
- Onion: Onions add flavor and texture to the stew. They are also a good source of vitamin C and other essential nutrients.
- Carrots: Carrots are a great source of vitamin A and add sweetness and texture to the stew.
- Garlic: Garlic is a flavorful and aromatic ingredient that adds depth of flavor to the stew.
- Ginger: Ginger is a fragrant spice that adds warmth and complexity to the stew.
- Curry powder: Curry powder is a blend of spices that typically includes turmeric, cumin, coriander, and other spices. It adds a delicious depth of flavor and warmth to the stew.
- Reduced-sodium knorr chicken stock: This is the stew's base and adds flavor and richness. The reduced-sodium variety is used to reduce the overall salt content of the dish.
- Tomato paste: Tomato paste is a concentrated form of tomato that adds a rich and tangy flavor to the stew.
- Diced tomatoes: Diced tomatoes add texture and flavor to the stew.
- Kosher salt and ground black pepper: These seasonings add flavor and balance to the stew.
Tools you'll need
How to Make Tomato Lentil Stew
Note: The full instructions are provided in the recipe card below.
Heat olive oil in a large pot over medium heat. Add onion, poblano pepper, and carrot. Cook and occasionally stir until tender, 8 to 10 minutes. Add garlic and ginger. Cook and stir for another 1 minute. Turn to low heat. Add curry powder and ground black pepper. Stir for 1 minute. Add tomato paste. Stir for 1 to 2 minutes., *(If the tomato paste starts to stick, pour in some chicken stock and use your spatula to scrape off the pan).
Add diced tomato, chicken stock, and lentils. Cook the tomato lentil stew over medium-high heat until simmering. Stir occasionally. Turn to low heat, cover, and simmer for 30 minutes. Taste, and adjust seasoning to taste. Serve the Tomato Lentil Stew hot over steamed rice. Enjoy!
Substitutions
- Lentils: You can use any lentils you have on hand, such as green, brown, or red lentils. Remember that different lentils may have other cooking times, so adjust accordingly.
- Oil: You can use any neutral oil of your choice, such as vegetable or grapeseed oil, instead of olive oil or canola oil.
- Poblano pepper: If you can't find Poblano peppers, you can use bell peppers instead for a milder flavor.
- Chicken stock: If you prefer a vegetarian or vegan option, you can use vegetable stock instead of chicken stock.
- Tomato paste: If you don't have tomato paste, use canned crushed or pureed tomatoes instead. Keep in mind that this may change the consistency of the stew.
- Curry powder: If you don't have curry powder, you can make your spice blend using a combination of ground cumin, coriander, turmeric, and other spices of your choice.
- Ginger: Use ground ginger instead if you don't have fresh ginger.
- Carrots: You can use any root vegetable, such as sweet potatoes or parsnips, instead of carrots for a different flavor profile.
Variations
- Add vegetables: You can add a variety of vegetables to the stew, such as sweet potatoes, butternut squash, spinach, kale, or bell peppers. Chop the vegetables into small pieces and add them to the stew during cooking.
- Use different spices: You can experiment with different spice blends to give the stew a different flavor. For example, you could use cumin, coriander, turmeric, or smoked paprika instead of curry powder.
- Use different types of lentils: You can use different types of lentils in the stew, such as red lentils, green lentils, or French lentils. Just be aware that cooking times may vary depending on the type of lentils used.
- Use different types of broth: You can use different types of broth or stock to add flavor to the stew. For example, you could use vegetable, beef, or lamb broth instead of chicken broth.
- Add protein: Add protein to the stew by adding cooked chicken, turkey, beef, or lamb. Alternatively, add tofu or chickpeas for a vegetarian or vegan version of the stew.
How to Serve
- With crusty bread or rolls: Serve the stew with warm, crusty bread or rolls on the side. This is a great way to soak up the flavorful broth and add extra texture to the meal.
- Over rice or quinoa: Spoon the stew over a bed of cooked rice or quinoa to add some extra substance to the meal. This is an excellent option if you're looking for a more filling meal.
- With a side salad: Serve the stew with a side salad of mixed greens, sliced tomatoes, and cucumbers for a fresh and healthy meal. This is a great way to balance out the richness of the stew.
- With a dollop of sour cream or yogurt: Top the stew with some sour cream or yogurt to add creaminess and tanginess to the dish.
- With a sprinkle of fresh herbs: Sprinkle some chopped fresh herbs, such as parsley or cilantro, over the stew to add color and freshness to the dish.
How to Store & Re-Heat
To store: Let the stew cool to room temperature before transferring it to an airtight container. Store the stew in the refrigerator for up to 4-5 days. To freeze the stew, let it cool to room temperature, then transfer it to a freezer-safe container or a resealable freezer bag. Label the container with the date and contents, then store it in the freezer for up to 3 months. It is recommended to reheat the stew in a saucepan over low to medium heat, stirring occasionally. If needed, add a splash of water or broth to thin it out.
To reheat: Transfer the leftover stew to a microwave-safe container with a lid or stovetop pot to reheat tomato lentil stew. If the stew has thickened considerably in the refrigerator, add a splash of water or chicken broth to thin it out. Microwave the stew on high for 2-3 minutes or until heated, stirring occasionally. Alternatively, you can reheat the stew on the stovetop over medium heat, add a splash of water or chicken broth to thin it out, then stir occasionally until heated. Once the stew is hot, let it cool for a few minutes before serving.
Make-Ahead
You can cook the dried lentils ahead of time and store them in the refrigerator or freezer until ready to use. Cook the lentils according to the package instructions until tender, then drain any excess liquid and allow them to cool completely. Store the cooked lentils in an airtight container in the refrigerator for up to 4 days or in the freezer for up to 3 months.
You can chop the onions, carrots, and Poblano peppers ahead of time and store them in separate airtight containers in the refrigerator for up to 2 days. This will save you time on the day of cooking.
You can also make the stew base ahead of time and store it in the refrigerator or freezer until ready to use. Follow the recipe instructions up to the point of adding the lentils, then allow the stew to cool completely before transferring it to an airtight container or a sealable plastic bag. Store the stew base in the refrigerator for up to 4 days or in the freezer for up to 3 months.
How to Freeze
Allow the stew to cool to room temperature. Transfer the stew to airtight containers or resealable freezer bags, leaving some room at the top for expansion. Label the containers or bags with the date and contents. Freeze the stew for up to 3 months. When you're ready to reheat the stew, thaw it overnight in the refrigerator or use the defrost function on your microwave. Once melted, you can reheat the stew on the stovetop over low to medium heat, stirring occasionally. Add a splash of water or broth to thin it out if needed.
Tips for Making The Best Tomato Lentil Stew
- Use good ingredients: Start with fresh, high-quality vegetables, lentils, and spices for the best flavor and texture.
- Rinse and sort the lentils: Rinse the dried lentils in a fine-mesh sieve under cold running water to remove any dirt or debris. Then sort through the lentils and discard any small stones or broken pieces.
- Don't overcook the lentils: Overcooked ones can become mushy and lose shape. Cook the lentils until they are just tender but still hold their shape.
- Add the spices at the right time: Toast them in the oil or butter for a few minutes before adding the vegetables and broth to enhance their flavor. But be careful not to burn them, as this can make the stew taste bitter.
- Use homemade chicken or vegetable stock: Homemade stock adds depth, flavor, and richness to the stew, but if you don't have time to make it, you can use store-bought low-sodium stock.
- Add acid at the end: Tomatoes and tomato paste are acidic and can cause the lentils to take longer to cook. So add the tomatoes and tomato paste towards the end of the cooking process.
- Let the stew rest before serving: Allow the stew to rest for 5-10 minutes before serving to allow the flavors to meld and the stew to thicken slightly.
FAQ
Is lentil stew healthy?
Yes, lentil stew is generally considered a healthy and nutritious dish. Lentils are great plant-based protein sources, dietary fiber, and vitamins and minerals. They're also low in fat and calories, making them a good choice for people looking to maintain a healthy weight.
Do I need to soak lentils for stew?
No, you do not need to soak lentils for stew. Unlike other dried beans, such as chickpeas or kidney beans, lentils cook relatively quickly and do not require soaking to soften. Some people prefer to soak lentils before cooking to reduce their cooking time and make them easier to digest. Soaking can also help remove anti-nutrients or compounds that may cause digestive issues or inhibit nutrient absorption.
Why is lentil stew good for you?
Lentil stew is considered a nutritious and healthy food for several reasons. One of the key reasons why lentil stew is good for you is that Lentils are an excellent source of plant-based protein, containing around 18 grams of protein per cup of cooked lentils. Protein is essential for building and repairing tissues, maintaining muscle mass, and supporting a healthy immune system. Lentils are also a great source of soluble and insoluble dietary fiber. Soluble fiber helps to lower cholesterol levels, while insoluble fiber supports digestive health and can help prevent constipation.
Can I cook lentils in broth instead of water?
You can cook lentils in broth instead of water to add flavor to your dish. Using broth can infuse the lentils with additional flavor and make them taste more decadent and savory. Chicken or vegetable broth are good options for cooking lentils, depending on your preferences and dietary restrictions.
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Recipe
Easy Tomato Lentil Stew
Ingredients
- 1 (450g/1-lb) bag dried lentils
- 3 tablespoons olive oil or canola oil
- 2 Poblano pepper , chopped
- 1 large onion , minced
- 2 carrots , sliced or chopped
- 3 garlic , finely minced
- 1 tablespoon finely minced ginger
- 2 tablespoons curry powder
- 8 cups reduced-sodium knorr chicken stock
- 1 (170-g/6-oz) can of tomato paste
- 1 (400-g/14-oz) can of diced tomato
- 1 teaspoon kosher salt , to taste
- ¼ teaspoon ground black pepper
Instructions
- Heat olive oil in a large pot over medium heat. Add onion, poblano pepper, and carrot. Cook and occasionally stir until tender, 8 to 10 minutes. Add garlic and ginger. Cook and stir for another 1 minute.
- Turn to low heat. Add curry powder and ground black pepper. Stir for 1 minute.
- Add tomato paste. Stir for 1 to 2 minutes., *(If the tomato paste starts to stick, pour in a bit of chicken stock and use your spatula to scrape off the pan).
- Add diced tomato, chicken stock, and lentils. Cook the tomato lentil stew over medium-high heat until simmering. Stir occasionally. Turn to low heat, cover, and simmer for 30 minutes.
- Taste, and adjust seasoning to taste. Serve the Tomato Lentil Stew hot over steamed rice. Enjoy!
Notes
- Dried lentils: You can cook the dried lentils ahead of time and store them in the refrigerator or freezer until ready to use. Cook the lentils according to the package instructions until tender, then drain any excess liquid and allow them to cool completely. Store the cooked lentils in an airtight container in the refrigerator for up to 4 days or in the freezer for up to 3 months.
- Chopped vegetables: You can chop the onions, carrots, and Poblano peppers ahead of time and store them in separate airtight containers in the refrigerator for up to 2 days. This will save you time on the day of cooking.
- Stew base: You can also make the stew base ahead of time and store it in the refrigerator or freezer until ready to use. Follow the recipe instructions up to the point of adding the lentils, then allow the stew to cool completely before transferring it to an airtight container or a sealable plastic bag. Store the stew base in the refrigerator for up to 4 days or in the freezer for up to 3 months.
All nutritional information is based on third-party calculations and is only an estimate. Each recipe and nutritional value will vary depending on the brands you use, measuring methods, and portion sizes per household.