Coconut Red Lentil Stew with Sweet Potato and Kale

I had never thought much of red lentils before Rose was born. I had nothing  against them – after all, I enjoyed dahl any time I had Indian food. I simply overlooked their understated orange hue at the grocery store, instead favoring the bolder and toothier black or green lentils.  I rediscovered these red gems when Rose was just starting solids, incorporating them into her meals around 7 months as a source of protein and iron.

At that early stage of Rose’s journey into the world of solid food, I wanted to pack as much nutrition as possible into every bite (does it still qualify as a bite without teeth??) and balance out sweetness so it wasn’t always the predominate flavor. Red lentils are a perfect first food – really a perfect any-time food.  They cook down to a creamy puree in under 30 minutes with minimal effort – no blender or food processor necessary – and they have a delicate, earthy flavor to serve as a backdrop for a rotation of veggies and spices. And so began my/our obsession with these tiny powerhouse pulses.

For the last few months, I have been making a variation of this stew on the regular.  It is comforting, nourishing, and adaptable to incorporate the veggies you have on hand. This stew is a veritable nutrition powerhouse, packing multiple nutrient-dense foods into one delicious dish:

Red lentils
Red lentils are rich in fiber, protein, folate, iron (20% of your DV!), phosphorus, magnesium, zinc and potassium.

Turmeric
Turmeric is a root widely regarded for its anti-inflammatory properties. Be sure to complement it with black pepper, as it enhances the bioavailability of the curcumin in turmeric.

Sweet potato
Sweet potatoes boast high levels of Vitamin A and are rich in fiber.

Coconut
Rich and creamy, coconut milk is loaded with lauric acid – a healthy medium-chain fat that the body easily absorbs and uses as energy. Lauric acid is especially beneficial to infants and nursing mothers, as it is an important component of breastmilk. Coconut milk is also rich in important vitamins and minerals, including B vitamins, magnesium, manganese, and selenium.

Kale
Kale is one of the most nutrient dense foods around. It is rich in several vitamins and minerals, particularly vitamins K, A and C, and manganese, calcium and copper.

Nutrition aside, this stew has incredible depth of flavor. It is the ultimate weeknight meal, relying largely on pantry ingredients and coming together much quicker than its taste would have you believe. With a little bit of prep for the veggies and help from warming spices, you will be rewarded with a meal that hits every button – it is vegan, full of nutrients, inexpensive, pleases adults and kids alike and tastes downright indulgent!

I love to serve this stew with brown basmati rice, a dollop of coconut yogurt, and some fresh mint or cilantro.  Enjoy!

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