Vegan Lentil Stew with Vegetables
A warming vegan lentil stew with turmeric, curry and coconut milk, with verjus adding a gentle acidity. Designed to be low in histamine: use a yeast-free vegetable stock. Recipe by Sonnenfrosch.
Ingredients
- 2 l vegetable stock yeast-free if you avoid histamine
- 1 onion
- 200 g vegetables e.g. leek, carrots, courgette
- 1 bay leaf
- 2 tsp turmeric
- 2 tsp curry powder
- 2 tbsp verjus
- 10 peppercorns crushed
- 50 g buckwheat rinsed
- 200 g red or yellow lentils
- 2 tbsp olive oil
- fresh herbs
- 1 small tin coconut milk
Instructions
- Heat the oil in a pot. Sauté the onion and vegetables for 5 minutes.
- Briefly toast the curry powder, bay leaf and turmeric, then deglaze with verjus.
- Add the stock and buckwheat and simmer for 15 minutes.
- Add the lentils and simmer for another 15 minutes.
- Finish with coconut milk, fresh herbs and pepper. Taste and adjust the seasoning.
Notes
Tip for histamine intolerance: buy dried lentils and cook them fresh, not from a can. Legumes are sometimes listed as histamine liberators, but many people tolerate freshly cooked lentils well. How well individual ingredients are tolerated varies from person to person.