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Allergy Safe Recipes

Curried Red Lentil Stew

Serves 4-6

Free of: All top allergens except optional mustard, and gluten-free


  • 1⁄4 cup (60 mL) olive oil
  • 1 large sweet onion, diced
  • 1 cup (250 mL) carrots, diced
  • 1 cup (250 mL) celery, diced
  • 2 hot chili peppers, seeds removed, finely diced
  • 3 cloves garlic, minced
  • 2 tbsp fresh ginger, minced
  • 1 tsp turmeric
  • 2 cups (475 mL) red lentils, rinsed
  • 1 tsp each, cumin seeds, black mustard seeds
    [Substitute: use ½ tsp more of cumin seeds]
  • 1⁄2 tsp each, coriander seeds, whole cloves
  • 1-inch of a cinnamon stick
  • 4 cups (950 mL) vegetable stock [Look for allergen-free, g-f brands]
  • Salt and pepper


  1. In a large sauté pan, heat oil over medium heat. Add onions, carrots and celery. Cook, stirring often, 4-6 minutes.
  2. Add chili peppers, garlic and ginger, stir to combine and cook for 4 minutes. Stir in turmeric and lentils. Reduce heat to simmer.
  3. In a separate pan, over medium heat, toast dry spices together, stirring often for 3-4 minutes. Remove from heat to spice grinder. Grind into a fine powder.
  4. Add spice mix to vegetables along with stock, salt and pepper.
  5. Bring to a boil, then reduce heat to a simmer and cook until lentils are tender (15-18 minutes).

Note: Great served with rice on its own. Or make as a side dish.

Recipe by Simon Clarke

First published in Allergic Living magazine.
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© Copyright AGW Publishing Inc.

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