Murag on Mondays

Kickstart your week with "Murag on Mondays," a soul-soothing lentil and vegetable stew brimming with vibrant flavors and wholesome ingredients. This plant-based recipe combines tender red lentils simmered in aromatic spices like turmeric, cumin, and smoked paprika, complemented by roasted sweet potato, carrots, and red onion for a hint of caramelized sweetness. Creamy coconut milk adds a luscious touch, while fresh baby spinach provides a boost of greens. Finished with zesty lemon juice and fragrant cilantro, this comforting dish is perfect for Meatless Monday or any day you crave a satisfying and nutritious meal. Ready in just under an hour and ideal for serving with crusty bread or fluffy steamed rice, this one-pot wonder is as easy to make as it is to love.

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:35 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup red lentils
• 3 cups vegetable broth
• 1 medium sweet potato
• 1 large carrot
• 1 medium red onion
• 2 tablespoons olive oil
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 2 large garlic cloves
• 2 cups baby spinach
• 1 cup coconut milk
• 0.25 cup fresh cilantro
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 medium lemon

Directions

Step 1

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

Step 2

Peel and dice the sweet potato and carrot into 1/2-inch cubes, and cut the red onion into wedges.

Step 3

In a mixing bowl, toss the sweet potato, carrot, and red onion with 1 tablespoon of olive oil, 1/2 teaspoon of ground cumin, 1/2 teaspoon of smoked paprika, 1/2 teaspoon of turmeric, and a pinch of salt. Spread the vegetables evenly on the prepared baking sheet.

Step 4

Roast the vegetables in the preheated oven for 25-30 minutes, tossing halfway through, until tender and slightly caramelized.

Step 5

While the vegetables are roasting, rinse the red lentils under cold water until the water runs clear.

Step 6

In a medium pot, heat 1 tablespoon of olive oil over medium heat. Mince the garlic cloves and add them to the pot, sautéing for 1 minute until fragrant.

Step 7

Stir in 1/2 teaspoon each of turmeric, cumin, and smoked paprika. Toast the spices for 30 seconds to release their aroma.

Step 8

Add the rinsed lentils and vegetable broth to the pot. Bring to a boil, then reduce the heat to a gentle simmer. Cook for 15-20 minutes, stirring occasionally, until the lentils are soft and the mixture thickens.

Step 9

Once the lentils are cooked, stir in the coconut milk, baby spinach, roasted vegetables, salt, and black pepper. Simmer for another 5 minutes to combine the flavors.

Step 10

Remove from heat, squeeze in the juice of the lemon, and garnish with fresh cilantro before serving.

Step 11

Serve Murag on Mondays warm in bowls, with crusty bread or steamed rice on the side, if desired.

Nutrition Facts

Serving size	1639.9 grams (1639.9g)

Amount per serving	% Daily Value*
Calories	1122

Total Fat 42.30g	54%
Saturated Fat 7.60g	38%
Polyunsaturated Fat 6.50g
Cholesterol 4mg	1%
Sodium 4428mg	193%
Total Carbohydrate 158.80g	58%
Dietary Fiber 36.40g	130%
Total Sugars 47.60g
Protein 37.30g	75%

Vitamin D 0IU	0%
Calcium 365mg	28%
Iron 18mg	98%
Potassium 3136mg	67%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 32.7%

Protein: 12.8%

Carbs: 54.5%