Red Indian-Style Lentil Stew
This red lentil stew brings together fresh fennel and carrots with creamy coconut milk, fragrant curry powder and zingy ginger for a warming one-pot that's light yet filling. Fennel is at its best in spring, adding a delicate aroma along with plenty of fibre, vitamin C and magnesium. The red lentils cook right in the pot, making this an easy choice for an ordinary weeknight. Curry and ginger add a gentle heat that makes the whole thing irresistibly aromatic.
Ingredients
- 500 g fennel, washed, core removed, fronds reserved
- 250 g carrots
- 3 spring onions, use the green parts too
- 2 shallots
- 6 cm fresh ginger
- 2 tbsp curry powder, mild
- 250 g red lentils
- 500 ml water, warm
- 400 ml coconut milk, 1 tin
- 400 ml chopped tomatoes, 1 tin
- 2 tbsp olive oil
- salt
- pepper
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 4 Servings |
|---|---|---|
| Calories | 430 kcal | 1,720 kcal |
| Carbohydrates | 48 g | 192 g |
| Protein | 18 g | 72 g |
| Fat | 18 g | 72 g |
| Fibre | 12 g | 48 g |
| of which sugar | 9 g | 36 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Peel the shallots and finely dice. Wash the spring onions and slice into thin rings, using the green parts too. Peel the carrots and cut into thin slices. Wash the fennel, halve, remove the core and cut into thin strips, saving the fronds. Thinly peel the ginger, then finely grate or very finely chop it.
- Heat the olive oil in a large pan or pot. Fry the shallots and spring onions. Add the carrots and fennel and let them soften. Stir in the ginger, then add the curry powder and fry briefly to release its aroma.
- Deglaze with 500 ml warm water and let simmer for about 5 minutes. Add the chopped tomatoes and coconut milk. Stir in the red lentils and simmer over medium heat for about 15 minutes, until the lentils are tender.
- Season the stew with salt and pepper. If it's too thick, simply stir in a little more water.
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Nutrition facts per serving (estimate)
| Calories | 430 kcal |
|---|---|
| Carbohydrates | 48 g |
| Protein | 18 g |
| Fat | 18 g |
| Fibre | 12 g |
| of which sugar | 9 g |
Frequently asked questions
Can I freeze this red lentil stew?
Yes, it freezes well. Portion it into freezer containers and use within 3 months for best results.
Do I need to soak the red lentils first?
No, red lentils don't need soaking. They cook straight in the pot in about 15 minutes.
Can I swap the fennel for another vegetable?
Yes, courgette or celery both work well in this stew if you don't have fennel to hand.
Is this recipe gluten-free?
Yes, all the ingredients used are naturally gluten-free. Do check the label on your curry powder to be sure.
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