Indian Potato and Lentil Stew

Indian Potato and Carrot Stew
Patsy Catsos, MS, RDN, LD
Total Time: 45 min
Prep Time: 20 min
Cook Time: 25 min
Servings: 6 (1 cup each)

Nutrition Highlights (per serving)

193 calories
8g fat
27g carbs
7g protein
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Nutrition Facts
Servings: 6 (1 cup each)
Amount per serving  
Calories 193
% Daily Value*
Total Fat 8g 10%
Saturated Fat 5g 25%
Cholesterol 0mg 0%
Sodium 306mg 13%
Total Carbohydrate 27g 10%
Dietary Fiber 8g 29%
Total Sugars 6g  
Includes 0g Added Sugars 0%
Protein 7g  
Vitamin D 0mcg 0%
Calcium 62mg 5%
Iron 3mg 17%
Potassium 699mg 15%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Indian restaurant takeout is a fan favorite, but with many dishes relying on high-FODMAP ingredients like garlic and onion, it commonly isn't a safe bet for people following a low-FODMAP diet. But this IBS-friendly vegetarian Indian stew is so flavorful you won’t even miss them.

Plus, thanks to the health powers of lentils, you'll be enjoying anti-inflammatory and antioxidant benefits and potentially fighting cancer and obesity. Meanwhile, the Indian spices in the recipe, including ginger root and curry, may further help to prevent heart disease, arthritis, and Alzheimer's disease.

Just be sure to test your spices for heat level in advance. This recipe calls for a mild curry powder and lightly spicy garam masala, so adjust spices accordingly.

Ingredients

  • 1 tablespoon garlic-infused olive oil
  • 1 tablespoon ginger root, peeled and grated
  • 3 1/4 teaspoons curry powder
  • 1 1/2 teaspoons garam masala
  • 1 14.5-ounce can diced tomatoes, undrained
  • 1 cup water
  • 1 potato with skin, cut into 1/2 inch pieces
  • 1 medium sweet potato, with skin, cut into 1/2 inch pieces
  • 2 medium carrots, cut into 1/4 inch pieces
  • 1 15.5-ounce can lentils
  • 1/2 teaspoon salt
  • 1 1/2 cup green beans, fresh or frozen, cut into 1-inch pieces
  • 1/2 cup canned coconut milk

Preparation

  1. In a stockpot or large saucepan, warm the oil over medium-high heat. Add the ginger and stir for 30 seconds.

  2. Add the curry powder and garam masala and stir continuously until spices are fragrant and have turned a shade darker, about 1 minute.

  3. Add the tomatoes and water and scrape the pan to loosen any spices that have stuck to the bottom.

  4. Add the potatoes, sweet potatoes, carrots, lentils, and salt. Cover the pot, bring to a boil, and then reduce the heat. Simmer until the potatoes are nearly cooked through but are not quite fork tender, about 12 to 15 minutes.

  5. Add the green beans, replace the lid, and continue cooking until green beans are tender and potatoes and carrots are soft about 5 minutes.

  6. Stir in the coconut milk and simmer uncovered for about 2 minutes to allow the flavors to blend.

Ingredient Variations and Substitutions

Potato skins are left on in this recipe for healthy fiber, but feel free to peel them if you prefer.

Four cups of baby spinach can be used in place of green beans, added during the last 2 minutes of cooking.

Meat eaters can add 1/2 pound of chicken breast, cut into small pieces when adding the potatoes and carrots.

Coconut milk can be replaced with heavy cream or lactose-free whole milk yogurt. Lower-fat milk products might separate when heated, but will taste fine.

Cooking and Serving Tips

  • This stew is delicious on its own but is often served over warm basmati rice for a heartier meal.
  • This recipe reheats well for weekday lunches. Divide leftovers into tightly covered canning jars. In the morning, just "grab and go" as you leave for work or school.

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2 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Ganesan K, Xu B. Polyphenol-rich lentils and their health promoting effects. Int J Mol Sci. 2017;18(11):E2390. doi:10.3390/ijms18112390

  2. Vasanthi HR, Parameswari RP. Indian spices for healthy heart - an overview. Curr Cardiol Rev. 2010;6(4):274-279. doi:10.2174/157340310793566172