Hearty Vegetable, Bean and Lentil Stew


  • 1 Tbs Coconut Oil or Olive Oil

  • 1 cup Yellow Onion medium dice

  • 1 3/4 tsp Cinnamon ground

  • 3/4 tsp Cumin ground

  • 1 1/4 tsp Coriander ground

  • 1/2 tsp Red Pepper Flakes

  • 1 1/2 tsp Fine Sea Salt

  • 3 Garlic Cloves

  • 1 Vegetable Stock Pot

  • 2 cups Water

  • 1 Can of Tinned Tomatoes

  • 1 Can Butterbeans

  • 1 Can Black Beans

  • 2 Carrots Sliced in thin chunks

  • 1 Handful Broccoli Florrets

  • 1 Cup Dry, Uncooked Lentils

  • 1 Can Chickpeas

  • 1 Lemon

  • Full Fat Coconut Milk (the canned variety) or Whole Milk Yogurt for Serving


  • In a large casserole dish, add the coconut oil and heat until shimmering. Add the onions and saute for 10 minutes on medium-low. A little charring is okay. 

  • Stir in the cinnamon, cumin, coriander, red pepper flakes and sea salt. Add the garlic. Stir until fragrant, about 2 minutes.  

  • Pour in the stock pot, water, tomatoes, carrots, broccoli, and lentils. Stir. Bring to a boil, then turn to medium low and simmer for 25 minutes. The stew will thicken as it cooks. Add the chickpeas, butterbeans and black beans and simmer for another 10 minutes or until the lentils are tender and beans are cooked through. If a thinner stew is desired add more water, 1/2 cup at a time. Remove from heat and squeeze 1/2 a lemon over the stew. Stir.

  • Ladle into soup bowls then garnish with coconut cream, or yogurt and coriander. For the coconut cream, open and scoop out the soft layer of fat on the top to dollop on the stew. Otherwise, a few scoops of rich coconut milk can be spooned over top. Serve with lemon wedges and bread.

Get cooking people! Try this hearty stew out - it is even better the next day. Suitable for freezing - but only for a couple of weeks.

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