Recipes
South Africa

Spiced Lentil & Tomato Stew

A warming, spice-rich lentil stew with tomatoes — hearty, affordable, and nourishing.

Ingredients

  • 1 cup lentils (brown or red)
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 tbsp grated ginger
  • 3 tomatoes, chopped
  • 1 tsp cumin
  • 1 tsp coriander powder
  • 1 tsp paprika
  • ½ tsp turmeric
  • 3 cups vegetable stock or water
  • Salt & pepper
  • Optional: spinach, coconut milk, chilli

Method

  1. 1

    Sauté onion, garlic, and ginger until soft.

  2. 2

    Add cumin, coriander, paprika, turmeric. Toast lightly until fragrant.

  3. 3

    Add tomatoes and cook until softened and saucy.

  4. 4

    Stir in lentils and stock. Simmer 20–30 minutes (red lentils) or 40–50 minutes (brown lentils).

  5. 5

    Add spinach or coconut milk if using.

  6. 6

    Serve with rice, roti, or crusty bread.

Swaps & variations

  • Replace lentils with split peas
  • Add butternut cubes
  • Add carrots and celery for a heartier stew
  • Add coconut milk for creaminess

Storing & freezing

Keeps 4 days in the fridge. Freezes well for 3 months.

Grow it yourself

  • Lentils: Grow best in cool dry climates; sow early autumn or winter in warm zones; well-drained soil; avoid rich nitrogen fertilisers
  • Tomatoes: Full sun, compost-rich soil; water deeply 2–3 times weekly
  • Spinach: Prefers cool season planting; harvest outer leaves first
  • Garlic: Plant in winter; Onions: Plant early spring
  • Ginger: Grow in pots in warm sheltered areas; moist rich soil and partial shade
  • Spray soapy water on spinach for aphids
  • Marigolds protect tomato roots from nematodes
  • Use neem for whiteflies
  • Plant lentils away from beans to reduce pest overlap
  • Lentils: Harvest when pods are dry and brown; pull entire plant and dry upside-down
  • Tomatoes: Harvest fully coloured fruit
  • Spinach: Pick young leaves regularly

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