Coconut Curry Red Lentil Stew with Cilantro Lime Chutney

This stew is really easy to make and comes together in 20 minutes or less. It’s packed with flavor and tons of nutritious ingredients like lentils, turmeric, and spinach. It’s the perfect soup for new mamas in the postpartum period looking for wholesome ingredients to help replenish iron stores, increase folate, provide energy, and aid in overall recovery.




1 tablespoon coconut oil or ghee

1 cup chopped yellow onion

3 garlic cloves, minced

1 tablespoon ground turmeric

1 teaspoon ground cumin

1/2 teaspoon ground black pepper

1/4 teaspoon ground cardamom

1/41/2 teaspoon cayenne

1 whole cinnamon stick

2 teaspoons sea salt

1 (28 oz.) can diced tomatoes with juices (fire-roasted tomatoes ok)

2 (13.5 oz.) cans unsweetened full-fat coconut milk

4 cups vegetable broth

1 1/2 cups red lentils

1 large bunch spinach, destemmed and roughly chopped


1 bunch cilantro

4 scallions

Juice of 1 lime

1/4 teaspoon sea salt

2 tablespoons olive oil


Melt the coconut oil or ghee in a Dutch oven or stockpot over medium heat. Add the
onion and sauté until tender and translucent. Add the garlic, turmeric, cumin, black
pepper, cardamom, cayenne (½ teaspoon if you like it spicy), the cinnamon stick, and salt; sauté for 30 seconds or until the spices bloom and become fragrant.

Add the tomatoes and their juices, coconut milk, broth, and lentils to the Dutch oven,
and stir until combined. Increase the heat to high and bring to a boil, then reduce
the heat to low and let simmer uncovered for 15- to 20 minutes or until the lentils are tender and
cooked through. Be mindful of the cinnamon stick in the stew and move aside or discard before

Meanwhile, make the Cilantro Lime Chutney. In a small food processor or blender, blend the cilantro, scallions, lime juice, and sea salt until finely chopped, but not fully puréed (I prefer mine a little chunky). With the food processor on, drizzle in the olive oil slowly and blend until the mixture has a pesto-like consistency. Pour into a smaller serving bowl or jar and season to taste with additional salt if needed. Set aside.

Add a small handful of chopped spinach to the bottom of every empty soup bowl used for serving. Ladle the stew into the bowl(s) on top of the spinach; the residual heat of the stew will soften the spinach. If you prefer, you can mix the spinach into the stew and cook it down for 1 to 2 minutes before ladling into bowls. Top each bowl with a spoonful of Cilantro Lime Chutney and serve warm.

To keep leftovers for more than a few days, freeze the stew in 1 quart glass jars with lids, leaving one to two inches of headspace. This will keep for two to three months.


Get exclusive access to the recipe from my cookbook The Nutritionist's Kitchen!

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