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Spiced Lentil & Tomato Stew

South African

Spiced Lentil & Tomato Stew

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

~55 mintotal~189 kcalper serving~13g protein~34g carbs~1g fat

Estimated. Worked out from the ingredients using the UK food composition tables, so treat it as a guide rather than a measurement. A typical recipe lands within about a quarter of the true figure. Makes about 4.

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

Cooking Steps

  1. Sauté onion, garlic, and ginger until soft.

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

  3. Add tomatoes and cook until softened and saucy.

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

  5. Add spinach or coconut milk if using.

  6. Serve with rice, roti, or crusty bread.

Optional Enhancements

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

Plant & Growing Tips

  • 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

Natural Pest Control

  • 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

Harvest

  • 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

Storing & Freezing

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

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