Bright and Vibrant Zucchini Turmeric Red Lentil Stew for Cold Days
As someone deeply connected to the rich tapestry of flavors that Indian cuisine offers, I find endless inspiration in the vibrant array of spices, vegetables, and lentils that grace my kitchen. One chilly evening, as the autumn breeze whispered promises of cooler days to come, I found myself yearning for a bowl of warmth that would not only nourish my body but also delight my senses.
Thus, the idea for my Zucchini Turmeric Red Lentil Stew was born—a concoction that would marry the earthy richness of red lentils with the bright, verdant hues of zucchini and the golden glow of turmeric. With a heart full of anticipation, I set out to bring this vision to life.
From Roots to Recipe
In my kitchen, the aroma of sautéed onions mingled with the tangy sweetness of diced tomatoes, creating a symphony of scents that danced in the air. As the pressure cooker hissed and sputtered, I added a medley of spices—sambar curry, cumin, and turmeric—each one infusing the stew with its own unique personality.
But it was the addition of creamy coconut milk that truly transformed the soup, elevating it to new heights of velvety indulgence. With each stir of the spoon, the broth took on a luxurious texture, promising comfort with every spoonful.
As the stew bubbled and simmered, I turned my attention to the zucchini—a humble vegetable that would lend its vibrant green color and delicate flavor to the dish. In a hot skillet, the slices sizzled and softened, releasing their natural sweetness into the air.
Finally, the moment of truth arrived. With a flick of the blender and a sprinkle of fresh cilantro, the Vibrant Zucchini Turmeric Red Lentil Stew was ready to be served. As I ladled it into bowls, I couldn’t help but smile, knowing that each spoonful would be a celebration of the changing seasons and the bountiful flavors of the earth.
Chef’s Notes – Zucchini Turmeric Red Lentil Stew
- When sautéing the onion for the stew, ensure it becomes translucent to release its sweet flavor, which adds depth to the stew’s base.
- To enhance the flavor profile, cook the diced tomatoes until they soften and start to break down, releasing their natural sweetness and acidity.
- When using a pressure cooker, rinse the red lentils thoroughly before adding them to prevent excess starchiness in the stew.
- For a complete meal experience, pair the stew with warm naan bread or steamed rice, and consider adding a dollop of Greek yogurt or toasted nuts for extra protein and texture.
- Don’t hesitate to adjust the spice levels according to your preference by modifying the amount of sambar curry or incorporating chili flakes for added heat.
Vibrant Zucchini Lentil Stew
Warm up with this vibrant zucchini turmeric red lentil stew, perfect for chilly days but hinting at the warmth of upcoming seasons. A delightful blend of flavors and colors in a comforting bowl.
4
servings8
minutes25
minutes320
kcal33
minutesKeep the screen of your device on
Ingredients
- For the Stew
1½ cups diced tomatoes
1 medium yellow onion finely chopped
1 tablespoon canola oil
1½ cups dry red lentils
1 cup full-fat coconut milk (from a can)
2⅔ cups water or vegetable broth
½ teaspoon sambar curry
½ teaspoon cumin powder
¼ teaspoon turmeric powder
½ teaspoon salt (adjust based on broth saltiness)
2 medium zucchini squash, diced
⅛ teaspoon ground black pepper
- For Garnish
2 tablespoons chopped cilantro leaves
1 large ripe avocado, sliced
¼ teaspoon paprika powder
1 lime cut into wedges
- Alternative Ingredients:
For a lighter option use light coconut milk instead of full-fat.
Substitute yellow squash for zucchini if needed.
Use garam masala instead of sambar curry for a different flavor profile.
Directions
- Heat a pressure cooker over high heat and add oil. Sauté the onion until translucent. Add diced tomatoes and cook until softened. Rinse the red lentils and add them to the pressure cooker along with coconut milk, water, sambar curry, cumin powder, turmeric, and salt. Cook under pressure for 5 minutes.
- In a hot skillet, sauté the zucchini until soft and season with salt and pepper.
- Release pressure from the cooker and blend the stew until smooth. Stir in most of the sautéed zucchini into the stew. Garnish with cilantro, remaining zucchini, avocado slices, and a sprinkle of paprika. Serve hot with lime wedges on the side.
Equipment
- pressure cooker
- Skillet
Nutrition Facts
- Calories: 320kcal
- Carbohydrates: 45g
- Protein: 15g
- Fat: 10g
- Saturated Fat: 6g
- Cholesterol: 0mg
- Sodium: 480mg
- Potassium: 980mg
- Fiber: 15g
- Sugar: 6g
- Vitamin A: 15IU
- Vitamin C: 30mg
- Calcium: 6mg
- Iron: 20mg
How many calories does this Zucchini Turmeric Red Lentil Stew have?
320 kcals
Can I use canned lentils instead of dry red lentils?
Canned lentils can be used, but adjust the cooking time accordingly. Since they’re already cooked, you won’t need to pressure cook them. Add them to the stew after blending and cook until heated through.
Can I make this Zucchini Turmeric Red Lentil Stew ahead of time?
Yes, you can make the stew ahead of time and store it in the refrigerator for up to three days. Reheat gently on the stovetop, adding a splash of water or broth to thin it out if needed.
