Healthy comfort food is the perfect solution for a dreary day. This stew is easy to make, and it’s packed with fiber, complex carbohydrates, protein, iron, and potassium. Pair it with sautéed greens or a fresh salad for a filling lunch or dinner.

Yield: 4 servings

Preparation time: 10 minutes

Cooking time: 15 minutes

Ingredients

• 1 tbsp olive oil
• ½ cup chopped onion
• 2 cloves garlic, minced
• 1 ½ tbsp curry powder
• 1 can (14.5 oz.) no salt added, diced tomatoes
• 1 cup dry green lentils, cooked according to package directions
• 1 can (14.5 oz.) no salt added chickpeas, rinsed and drained
• ¾ cup light coconut milk
• ½ tsp salt
• ¼ tsp ground black pepper
• ¼ tsp ground cayenne pepper (optional)

Directions

1. Heat the olive oil in a deep skillet or soup pot over medium-high. Add the onion and garlic. Cook until softened, about 5 minutes.
2. Stir in the curry powder and cook for 1 minute more. Add the tomatoes and continue to cook for 1 to 2 more minutes.
3. Stir in the cooked lentils, chickpeas, and coconut milk. Reduce the heat to medium and cook until heated through, about 2 to 3 minutes.
4. Add the salt and black pepper. For extra spice, add the optional cayenne pepper. Serve warm.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.