Plant-Based Diet: Curried Lentil Stew
Deeply nourishing yet weeknight-friendly, this Hearty Curried Lentil Stew wraps plant-based diet/nutrition and crave-worthy comfort into one pot. Earthy lentils simmer with sweet carrots, creamy potatoes, and a warming trio of turmeric, cumin, and coriander, releasing aromas that instantly turn a chilly evening cozy.
For the best pairings for this curried lentil stew plant-based diet, check out these 10 High-Protein Foods You Can Make in Just 30 Minutes!
Table of Contents
Why You’ll Want the Curried Lentil Stew on repeat:
- Serious staying power. One cooked cup of lentils delivers roughly 16 g protein and 15 g fiber, the duo that keeps blood sugar steady and hunger at bay.1Sharon O’Brien. (2023). Lentils: Nutrition, Benefits, and How to Cook Them. Healthline. https://www.healthline.com/nutrition/lentils.
- Heart-smart comfort. Lentils are rich in folate, potassium, and soluble fiber—nutrients the American Heart Association links to lower LDL cholesterol and healthier blood pressure.2 Cleveland Clinic. (2022). Lentils: The Big Health Benefits of Tiny Seeds. Health Essentials. https://health.clevelandclinic.org/health-benefits-of-lentils.
- Built-in anti-inflammatory spice cabinet. Curcumin in turmeric, plus the polyphenols in cumin and coriander, have documented antioxidant and anti-inflammatory activity.3Mary-Eve Brown. (2025). Tumeric Benefits. John Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/turmeric-benefits.
- Fast track to flavor. The Instant Pot’s 11 psi environment cooks lentils to creamy perfection in about nine minutes—slashing stove time by nearly 70% while locking in heat-sensitive vitamins. However, note that different lentil types will cook under different times. Therefore cook time will vary based on desired texture, types, and cooking environment.
- Allergy-friendly and budget-wise. Naturally gluten-free, dairy-free, and nut-free, the entire pot costs little more than a specialty latte yet feeds six generously.
Whether you’re meal-prepping lunches, feeding a vegan crowd, or just craving a bowl of something that hugs you back, this stew checks every box: nourishing, economical, endlessly customizable, and—most importantly—delicious. One spoonful and you’ll see why it earns permanent status in the cozy-weather rotation.
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Quick Snapshot
| Yield | Prep | Cook | Total | Calories* | Protein | Fiber |
|---|---|---|---|---|---|---|
| 6 servings | 10 min | – 30 min for stovetop – 15 min Instant Pot | 40 min | ~280 | 16 g | 14 g |
*Calories are estimates based on USDA data for listed ingredients.
Ingredient Info and Smart Swaps for the Lentil Stew
| Core Ingredient | Why It Shines | Science-Backed Swap | Why the Swap Works |
|---|---|---|---|
| Dry brown or green lentils | Hold their shape under simmering; rich in iron, folate, and slowly-digested starch | Red lentils | Soften faster and create a creamy, dhal-like texture—perfect if you prefer a smoother stew |
| Carrots | Natural sweetness balances curry heat; beta-carotene for vision health | Parsnips or sweet potato | Similar sweetness with higher vitamin C (parsnip) or vitamin A (sweet potato) for an immune boost |
| Potato (russet or Yukon) | Thickens broth by releasing starch; classic comfort-food mouthfeel | Cauliflower florets | Lowers net carbs while still adding body thanks to pectin and fiber |
| Vegetable broth | Infuses umami without animal products | Low-sodium broth + ¼ tsp miso paste | Slashes sodium by ~40% while fermented miso restores depth of flavor |
| Olive oil | Heart-healthy monounsaturates; ideal for medium-heat sautéing up to 410 °F | Avocado oil | Higher smoke point (520 °F) if you push heat for faster browning |
| Onion | Forms the “aromatic trinity” with carrot; alliums supply quercetin antioxidants | Leeks or shallots | Milder, sweeter notes that shine if serving kids sensitive to onion bite |
| Curry powder | Turmeric supplies curcumin; cumin and coriander add digestive benefits | DIY blend (turmeric, cumin, coriander, paprika) | Lets you dial salt and heat precisely while preserving the anti-inflammatory perks |
| Fresh spinach | Wilts quickly and delivers vitamins A, C, K plus plant iron | Kale, chard, or frozen spinach | Sturdier greens stand up to reheating; frozen works year-round and is flash-blanched to lock in nutrients |
Recommended Gear & Why
| Tool | Why It Matters | Pro Tip |
|---|---|---|
| Instant Pot Duo 7-in-1 | Seals at ~11 psi, raising water’s boiling point to ~242 °F, so lentils soften in 9 min under pressure | Use Quick Release to halt cooking and keep lentils intact. |
| Enameled Dutch oven. We consider the Lodge 6 Quart Dutch Oven the best for quality while the Crock Pot Artisan 5 Quart Dutch Oven best for cost. | Thick walls distribute heat evenly for gentle stovetop simmering | If using, keep lid ajar to let excess steam escape and concentrate flavor. |
| Stainless-steel ladle. A set like the Sturdy Ergonomic Combo Sizes Ladles 5 Pk would be great. | Deep bowl scoops chunky stew without splashing | Warm the ladle briefly in the soup so portions stay piping hot. |
| Glass meal-prep containers | Non-porous, stain-resistant; safe for freezer and microwave | Leave 1-inch headspace before freezing to prevent lid warping. |
Step-by-Step: Stovetop Method
- Sauté Aromatics (5 min)
Heat 1 Tbsp olive oil over medium. Add onion and carrots; cook until translucent.
Why: Sautéing triggers the Maillard reaction, unlocking onion sweetness and curry spice aromas.4Nahid Tamanna and Niaz Mahmood. (2015). Food Processing and Maillard Reaction Products: Effect on Human Health and Nutrition. PubMedCentral. https://pmc.ncbi.nlm.nih.gov/articles/PMC4745522. - Bloom Spices & Build Base (1 min)
Stir in curry powder; toast 30-60 s. Add potato, lentils, and broth. Bring to a boil, then simmer 25-30 min, stirring occasionally.
Why: Brief dry-heat exposure activates fat-soluble flavor compounds in turmeric and cumin for deeper spice notes.5Gladys Soriano. (2023). Lebanese 7 Spice. Forks and Foliage. https://forksandfoliage.com/lebanese-7-spice. - Finish with Greens (3 min)
When lentils are tender, fold in spinach. Cook just until wilted. Season with salt, pepper, and optional squeeze of lime.
Creamier option: Purée 2 cups stew with an immersion blender or swirl in ¼ cup light coconut milk for velvety richness. - Serve & Garnish
Ladle into bowls and top with cilantro, chili flakes, or a dollop of coconut yogurt. Pair with naan, brown rice, or quinoa for a complete protein.
Also read our Beef and Vegetable Stir-Fry Ready in 25 Minutes: Quick and Healthy Dinner Ideas for Busy Families
Instant Pot Shortcut
- Activate SAUTÉ; sweat onion and carrots in oil 3-4 min.
- Add lentils, potato, broth, spices.
- Cancel SAUTÉ, secure lid, set HIGH PRESSURE 9 min.
- Quick Release, stir in spinach, rest 2 min to wilt.
- Curried lentil stew dinner’s done.
Flavor Spins & Nutrition Tweaks
| Goal | Simple Add-In | Nutrition/Flavor Impact |
|---|---|---|
| Extra heat | ½ tsp cayenne or minced fresh ginger | Capsaicin may boost metabolism;6Alina Peter. (2023). The 11 Best Foods to Boost Your Metabolism. Healthline. https://www.healthline.com/nutrition/metabolism-boosting-foods. ginger aids digestion.7UCLA Health. (2022). Why you should consider adding ginger to your diet. https://www.uclahealth.org/news/article/why-you-should-consider-adding-ginger-to-your-diet. |
| Bigger protein hit | 1 cup cooked chickpeas or cubed tofu | Adds ~7-10 g protein per serving without cholesterol.8 Brianna Elliott. (2023). 10 Science-Backed Benefits of Chickpeas. Healthline. https://www.healthline.com/nutrition/chickpeas-nutrition-benefits. |
| Gut-friendly prebiotics | 1 tbsp tomato paste sautéed with aromatics | Concentrated lycopene plus inulin-type fiber for microbiome support.9Adda Bjarnadottir. (2023). Tomatoes 101: Nutrition Facts and Health Benefits. Healthline. https://www.healthline.com/nutrition/foods/tomatoes. |
| Lower sodium | No-salt broth + herbs (bay leaf, thyme) | Meets AHA’s 1,500 mg daily sodium target more easily |
| Hidden veggies | 1 cup diced zucchini or bell pepper near end of cook | Boosts vitamin C and keeps texture vibrant |
Storage, Reheat & Food-Safety
- Chill fast: Divide hot curried lentil stew into shallow containers; refrigerate within 2 h to avoid the bacterial “danger zone”.
- Refrigerator life: 5 days; flavors deepen as spices meld.
- Freezer stash: Keeps 3 months. Thaw overnight in the fridge, then reheat gently with a splash of broth to revive texture.
- Batch tip: Double the recipe in an 8-qt pressure cooker—lentils don’t expand like beans, so no soaking needed.
Frequently Asked Questions
Can I skip oil?
Yes. Sauté vegetables in ¼ cup broth; you’ll sacrifice some aromatic depth but still gain a fat-free base.
Why didn’t my lentils soften?
Old lentils can resist cooking because their seed coat hardens over time. Add ⅛ tsp baking soda in the simmer to raise pH and speed softening.
Is the stew kid-friendly?
Use mild curry powder and purée half the batch; the silky texture hides veggies while keeping flavor gentle.
Conclusion: Comfort in a Hurry
This Hearty Curried Lentil Stew shows that fast food and whole food don’t have to be opposites. With fiber-rich lentils, antioxidant-laden spices, and a pressure-cooker shortcut, you get a steaming bowl of nourishment in under 40 minutes. Bookmark it, batch-cook it, and savor a plant-based diet whenever you need one. Your future self (and your freezer) will thank you.
We are glad you reached this point of this curried lentil stew recipe. You may also be interested in this detailed and highly informative guide: The Nutritional Power of Seafood: The Ultimate Guide to Health Benefits.
Curried Lentil Stew Recipe Summary
Hearty Curried Lentil Stew
A one-pot vegan classic: tender lentils, sweet carrots, creamy potatoes and warming curry spices simmer into a cozy, nutrient-dense stew that’s ready in under 40 minutes. Naturally gluten-free, dairy-free and budget-friendly.
Equipment
- 1 Pressure cooker (The Instant Pot Duo 7-in-1 beats many other cookers in nearly everything. But if you want quality and convenience at a little bit higher price, go for the CUCKOO Twin Pressure Rice Cooker & Warmer).
- 1 5-qt enameled Dutch oven (for stovetop)
- 1 Sharp chef’s knife and cutting board
- Stainless-steel ladle (Having a high-quality set reduces worries)
- Glass meal-prep containers (for storage)
Ingredients
- 1 cup dry brown or green lentils (rinsed)
- 2 medium carrots (diced)
- 1 large potato (russet or Yukon, diced)
- 1 tbsp olive oil (or avocado/coconut oil)
- 1 small onion (chopped)
- 2 tbsp curry powder
- 4 cups vegetable broth
- 2 cups fresh spinach (packed)
- salt and pepper (to taste)
- 2 cloves garlic (optional aromatics, minced)
- 1 inch ginger (optional aromatics, grated)
- ½ tbsp cumin seeds (optional aromatics)
- ¼ cup light coconut milk (optional finish)
- lime wedges (optional finish)
- chili flakes (optional finish)
- chopped cilantro (optional finish)
Instructions
Stovetop Method
- Heat oil in a Dutch oven over medium heat. Sauté onion and carrots 5 min until softened.
- Stir in curry powder; toast 30–60 s until fragrant.
- Add potatoes, lentils and broth. Bring to a boil, reduce heat and simmer 25–30 min, stirring occasionally, until lentils are tender.
- Fold in spinach; cook 2–3 min just until wilted. Season with salt, pepper and optional coconut milk or lime juice.
- Ladle into bowls and garnish with cilantro, chili flakes or yogurt if desired.
Instant Pot Method
- Select SAUTÉ; heat oil, then cook onion and carrots 3–4 min.
- Add lentils, potatoes, curry powder and broth; stir well. Cancel SAUTÉ.
- Seal lid; cook on HIGH PRESSURE 9 min. Quick-release pressure.
- Stir in spinach; let stand 2 min to wilt. Adjust seasoning and serve.
Notes
- Red-lentil option: Substitute red lentils and reduce stovetop simmer to ~20 min for a creamier texture.
- Spice boost: Add ½ tsp cayenne or 1 tbsp grated ginger with the curry powder.
- Protein bump: Stir in 1 cup cooked chickpeas or cubed tofu after pressure cooking.
- Lower sodium: Use no-salt broth and season at the end.
- Storage: Cool quickly, refrigerate up to 5 days or freeze 3 months; reheat with a splash of broth for best texture.
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