Red Lentil Stew with Yogurt Sauce

Discover comfort and vibrant flavor in every spoonful of this Red Lentil Stew with Yogurt Sauce—a hearty, protein-packed dish infused with warming spices like cumin, turmeric, and paprika. This one-pot recipe features tender red lentils simmered with sautéed vegetables, baby spinach, and a medley of aromatic seasonings, creating a rich and nourishing stew perfect for cozy evenings. Topped with a tangy, herby yogurt sauce made with Greek yogurt, fresh dill, and lemon juice, each bite offers a delightful contrast of creamy and savory flavors. Ready in just 45 minutes, this wholesome meal is ideal for weeknight dinners and can be served with crusty bread or fluffy rice for a satisfying finish. Perfect for fans of plant-based dishes, it’s a comforting, nutritious addition to your recipe collection.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup red lentils
• 4 cups water
• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic cloves, minced
• 1 medium carrot, finely diced
• 1 medium celery stalk, finely diced
• 2 tablespoons tomato paste
• 1 teaspoon cumin
• 1 teaspoon ground coriander
• 0.5 teaspoons ground turmeric
• 1 teaspoon paprika
• 1 teaspoon salt
• 0.5 teaspoons black pepper
• 2 cups baby spinach
• 1 cup Greek yogurt
• 1 tablespoon lemon juice
• 2 tablespoons fresh dill, chopped
• 2 tablespoons fresh parsley, chopped (for garnish)
• 0.5 teaspoons red chili flakes (optional, for garnish)

Directions

Step 1

Rinse the red lentils under cold water until the water runs clear. Set aside to drain.

Step 2

In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté for 3-4 minutes until softened and translucent.

Step 3

Stir in the minced garlic, diced carrot, and diced celery. Cook for another 2-3 minutes until fragrant and slightly softened.

Step 4

Add the tomato paste, cumin, ground coriander, turmeric, and paprika to the pot. Cook for 1-2 minutes, stirring constantly, to toast the spices and develop their flavors.

Step 5

Pour in the water and stir well. Add the rinsed red lentils, salt, and black pepper. Bring the mixture to a boil, then reduce the heat to low and simmer for 20-25 minutes, stirring occasionally, until the lentils are tender and the stew has thickened.

Step 6

Stir in the baby spinach and let it wilt in the hot stew for 1-2 minutes. Taste and adjust seasonings as needed.

Step 7

To prepare the yogurt sauce, whisk together the Greek yogurt, lemon juice, and chopped fresh dill in a small bowl. Set aside.

Step 8

Ladle the red lentil stew into bowls and top each serving with a dollop of the yogurt sauce.

Step 9

Garnish with freshly chopped parsley and, if desired, a sprinkle of red chili flakes for heat.

Step 10

Serve warm with crusty bread or rice on the side for a complete meal. Enjoy!

Nutrition Facts

Serving size	1914.4 grams (1914.4g)

Amount per serving	% Daily Value*
Calories	816

Total Fat 32.00g	41%
Saturated Fat 5.60g	28%
Polyunsaturated Fat 2.70g
Cholesterol 8mg	3%
Sodium 2748mg	119%
Total Carbohydrate 86.50g	31%
Dietary Fiber 27.30g	98%
Total Sugars 25.10g
Protein 40.80g	82%

Vitamin D 0IU	0%
Calcium 533mg	41%
Iron 14mg	80%
Potassium 2370mg	50%

*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: 36.1%

Protein: 20.5%

Carbs: 43.4%