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Indian Potato and Lentil Stew

By
Patsy Catsos, MS, RDN, LD
Updated on January 26, 2022

Reviewed
by
Kristy Del Coro, MS, RDN, CDN

Total Time: 45 min

Prep Time: 20 min

Cook Time: 25 min

Servings: 6 (1 cup each)

Nutrition Highlights (per serving)

193 8g 27g 7g
calories fat carbs protein

Ingredients
Indian restaurant takeout is a fan favorite, but
1 tablespoon garlic-infused with many dishes relying on high-FODMAP
olive oil ingredients like garlic and onion, it commonly
1 tablespoon ginger root, isn't a safe bet for people following a low-
peeled and grated FODMAP diet. But this IBS-friendly vegetarian
Indian stew is so flavorful you won’t even miss
3 1/4 teaspoons curry powder
them.
1 1/2 teaspoons garam masala

1 14.5-ounce can diced

tomatoes, undrained

1 cup water
1 potato with skin, cut into 1/2
inch pieces

1 medium sweet potato, with

skin, cut into 1/2 inch pieces

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2 medium carrots, cut into 1/4

inch pieces
1 15.5-ounce can lentils

1/2 teaspoon salt Plus, thanks to the health powers of lentils, you'll
1 1/2 cup green beans, fresh or be enjoying anti-inflammatory and antioxidant
frozen, cut into 1-inch pieces benefits and potentially fighting cancer and
obesity. Meanwhile, the Indian spices in the
1/2 cup canned coconut milk
recipe, including ginger root and curry, may
further help to prevent heart disease, arthritis,
and Alzheimer's disease.

Just be sure to test your spices for heat level in

advance. This recipe calls for a mild curry
powder and lightly spicy garam masala, so
adjust spices accordingly.

Related:
5 Best Vegetarian Indian Dishes

Preparation

01 In a stockpot or large saucepan, warm the oil over medium-high heat. Add the ginger
and stir for 30 seconds.

02 Add the curry powder and garam masala and stir continuously until spices are fragrant
and have turned a shade darker, about 1 minute.

03 Add the tomatoes and water and scrape the pan to loosen any spices that have stuck
to the bottom.

04 Add the potatoes, sweet potatoes, carrots, lentils, and salt. Cover the pot, bring to a
boil, and then reduce the heat. Simmer until the potatoes are nearly cooked through
but are not quite fork tender, about 12 to 15 minutes.

05 Add the green beans, replace the lid, and continue cooking until green beans are
tender and potatoes and carrots are soft about 5 minutes.

06 Stir in the coconut milk and simmer uncovered for about 2 minutes to allow the flavors
to blend.

Ingredient Variations and Substitutions

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Potato skins are left on in this recipe for healthy fiber, but feel free to peel them if you prefer.

Four cups of baby spinach can be used in place of green beans, added during the last 2
minutes of cooking.

Meat eaters can add 1/2 pound of chicken breast, cut into small pieces when adding the
potatoes and carrots.

Coconut milk can be replaced with heavy cream or lactose-free whole milk yogurt. Lower-fat
milk products might separate when heated, but will taste fine.

Cooking and Serving Tips

This stew is delicious on its own but is often served over warm basmati rice for a
heartier meal.
This recipe reheats well for weekday lunches. Divide leftovers into tightly covered
canning jars. In the morning, just "grab and go" as you leave for work or school.

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Nutrition Facts
Servings: 6 (1 cup each)

Amount per serving  

Calories 193
% Daily Value*

Total Fat 8g 10%

Saturated Fat 5g 25%

Cholesterol 0mg 0%

Sodium 306mg 13%

Total Carbohydrate 27g 10%

Dietary Fiber 8g 29%

Total Sugars 6g  

Includes 0g Added Sugars 0%

Protein 7g  

Vitamin D 0mcg 0%

Calcium 62mg 5%

Iron 3mg 17%

Potassium 699mg 15%

*The % Daily Value (DV) tells you how much a

nutrient in a food serving contributes to a daily diet.
2,000 calorie a day is used for general nutrition
advice.

2 Sources

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts
within our articles. Read our editorial process to learn more about how we fact-check and keep our
content accurate, reliable, and trustworthy.

1. Ganesan K, Xu B. Polyphenol-rich lentils and their health promoting effects. Int J Mol Sci.
2017;18(11):E2390. doi:10.3390/ijms18112390

2. Vasanthi HR, Parameswari RP. Indian spices for healthy heart - an overview. Curr Cardiol Rev.
2010;6(4):274-279. doi:10.2174/157340310793566172

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