Veggie Lentil Stew combines the sweet and earthy qualities of lentils—an excellent protein source for vegetarians and omnivores alike—with soothing vegetables such as tomatoes, peppers, onions, and carrots. Lentils carry an astringent note that helps cleanse and tone the tissues, but can sometimes challenge Vata digestion. By including Hingvastak (an Ayurvedic blend featuring hing/asafetida, cumin, pepper, and other aromatic spices), this recipe supports balanced digestion and mitigates bloating or discomfort. Ghee adds a stabilizing, grounding element, although one may substitute coconut oil or another vegan fat if preferred. The stew can also be adapted with vegetable broth in place of chicken bone broth, making it versatile for various dietary needs. Overall, this warm, savory combination nourishes the body, supports healthy iron levels, and fosters a comforting sense of well-being.
Ingredients
2 gallon bags of frozen Tomatoes, thawed partially and pureed
1 medium Onion, diced
2 medium Peppers, chopped
2 medium Carrots, chopped
1 cup Lentils, soaked and drained
1 tsp Hingvastak
1 ½ quarts Chicken Bone Broth (or vegetable broth)
2 cups Cooked Basmati Rice
3 Tbsp Ghee
Optional Items for Toppings
Avocado slices
Mozzarella cheese
Instructions
Sauté Aromatics
In a large saucepan, warm the ghee over medium heat.
Add the diced onion and Hingvastak, and sauté for about 3 minutes.
Combine Main Ingredients
Stir in the pureed tomatoes, chopped peppers, and carrots, along with the chicken bone broth (or vegetable broth).
Add the lentils.
Bring to a gentle boil, then reduce heat to low and cook for 40–50 minutes, or until the vegetables are tender and the lentils are fully cooked.
Incorporate Rice
Stir in the cooked basmati rice.
Simmer for an additional 5 minutes, allowing the flavors to meld.
Adjust seasoning with salt or pepper if desired.
Serve
Ladle the stew into bowls.
Top with avocado slices, mozzarella cheese, or any preferred garnishes.
Serve hot and enjoy its warming, nourishing goodness.
Chef’s Tips
To make the recipe fully vegetarian or vegan, use vegetable broth and replace ghee with coconut oil.
Hingvastak is an Ayurvedic spice blend containing hing (asafetida), cumin, black pepper, long pepper, ginger, salts, and ajwain—excellent for supporting digestion, especially in lentil dishes.
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