Hearty lentil stew with a kick of spice.
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Nutrition per Serving
Ingredients
Estimated total cost: €5.14 · €0.64/serving
- 1/4 cup vegetable oilEst. price €0.08–€0.20
- 1 tablespoon Cape Malay masala (Indian spice blend)Est. price €0.25–€0.60
- 4 cups water, plus additional if necessaryEst. price €0.00–€0.01
- 2 large onionsEst. price €0.60–€1.20
- 2 medium vine-ripened tomatoesEst. price €0.80–€1.60
- 2 teaspoons minced garlicEst. price €0.10–€0.25
- 1 teaspoon ground coriander seedsEst. price €0.08–€0.20
- Accompaniments: steamed riceEst. price €0.10–€0.50
- 1 1/2 cups brown lentilsEst. price €0.90–€1.80
- 2 cinnamon sticksEst. price €0.30–€0.70
Steps
- 1Inspect the lentils for any debris. Place the lentils in a bowl and cover them with water, allowing them to soak for 1 hour. Create a spice bundle by wrapping cinnamon sticks and cardamom pods in a small piece of cheesecloth, tying it securely with kitchen string. Dice the onions and tomatoes separately. Using rubber gloves, remove the seeds and veins from the chili before finely chopping it.
- 2Place the onions in a 4-quart kettle with oil and a cheesecloth bundle over medium heat. Stir occasionally until the onions have softened. Add tomatoes, chile, garlic, masala, cumin, coriander seeds, and turmeric to the kettle. Allow the mixture to simmer for 10 minutes.
Cultural note
The Spicy Lentil Stew is inspired by Cape Malay cuisine, known for its exotic flavors and spices. Lentils are a staple in many South African dishes, and the use of warming spices like cinnamon, cardamom, and cumin reflects the influence of Indian and Malay culinary traditions.
Seasonal note
This Spicy Lentil Stew is best enjoyed during the fall and winter months when root vegetables like onions and tomatoes are in season, providing the freshest and most flavorful ingredients for the dish.
Health note
This stew is a nutritious choice as it is high in fiber from the lentils and vegetables, which can aid in digestion and help with weight management. It is also a good source of plant-based protein and vitamins A and C for immune support.
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