Local Flavor by Carly Knowles

Coconut curry lentil stew

by Carly Knowles, Portland nutritionist and author of The Nutritionist’s Kitchen

Adapted from Angela Liddon’s Glowing Spiced Lentil Soup from her beloved plant based blog Oh She Glows, this stew is everything you want on a cold Pacific Northwest day. Red lentils hold down the heart healthy base while coconut milk, turmeric, cumin, and cardamom build warmth and depth. A cilantro lime chutney brings brightness to the bowl, cutting through the richness in just the right way. Easily made vegan, freezer friendly, and surprisingly weeknight simple, it is a feel good recipe that makes eating well taste like comfort.

For the stew:
1 tablespoon coconut oil or ghee
1 cup chopped yellow onion (about 1 medium onion)
3 garlic cloves, peeled and minced
1 tablespoon ground turmeric
1 teaspoon ground cumin
1 half teaspoon freshly ground black pepper
1 quarter teaspoon ground cardamom
1 quarter to one half teaspoon cayenne
1 whole cinnamon stick
2 teaspoons sea salt
One 28 ounce can diced tomatoes with juices
Two 13.5 ounce cans unsweetened full fat coconut milk
4 cups vegetable broth
1 and a half cups red lentils
1 large bunch spinach, destemmed and roughly chopped (about 3 cups)

For the cilantro lime chutney:
1 bunch cilantro
4 scallions
Juice of 1 lime
1 quarter teaspoon salt
2 tablespoons extra virgin olive oil

Heat the coconut oil or ghee in a Dutch oven over medium heat. Add the onion and cook until tender. Stir in the garlic, turmeric, cumin, black pepper, cardamom, cayenne, cinnamon stick, and salt and cook briefly until fragrant.

Add the tomatoes, coconut milk, broth, and lentils. Bring to a boil, then reduce to a simmer and cook uncovered for 15 to 20 minutes or until the lentils are tender. Remove the cinnamon stick before serving.

To make the cilantro lime chutney, blend the cilantro, scallions, lime juice, and salt until finely chopped. Drizzle in the olive oil and blend until the mixture resembles a loose pesto.

Place a handful of spinach in each serving bowl and ladle the hot stew over the top so the spinach wilts. Alternatively, stir the spinach into the pot during the last few minutes of cooking. Top with chutney and serve warm.

Leftovers freeze well for up to 2 to 3 months, and be sure to leave space in your container to make room for expansion of deliciousness.

Local Flavor Contest: Make the dish, snap a photo, and tag or send it to the Local agent who shared this recipe for a chance to win a copy of The Nutritionist’s Kitchen.