• Lucy Francis

Prawn + Red Lentil Stew

Updated: Sep 19, 2020

This is absolutely one of my favourite meals for the colder months.

As well as this being a great immuno-supportive recipe, it’s comforting, nourishing, incredibly easy to make and full of flavour!

Red lentils are an excellent source of fibre, a nutrient which is vital for the health and integrity of our gut, having the ability to ‘feed’ the population of beneficial bacteria we need to help protect us and support our immune system.

Garlic (used in this recipe) is another powerful food for immune health, it holds anti-bacterial and anti-viral properties and contains a powerful polyphenol called allicin, (responsible for the aroma) which is a potent anti-inflammatory compound beneficial to our health in many ways, including the regulation of blood pressure.

Topped with fresh coriander and live greek yoghurt for a little extra pro-biotic boost.

Ingredients (serves 4):

250g (dry weight) red lentils

1 tbsp extra virgin olive oil

4 cloves garlic, roughly chopped

2 small red onions, diced

x2 400g cans of chopped tomatoes

500ml veg stock

2 tsp ground cumin

2 tsp ground coriander

1 tsp dried chilli flakes

250g raw prawns

1 handful chopped coriander leaf or parsley, to serve

1 tbsp cultured greek yoghurt, to serve


In a large saucepan, heat the dry spices for 1 minute for the aromas to release, then add the oil and diced onions, sauteing for 5-8 mins until soft.

Add in the red lentils, garlic and chilli, stirring everything together until coated evenly.

Add the cans of tomatoes and veg stock and simmer the mixture for 20 minutes until nice and thick.

Finally add and heat through the prawns until they turn pink, about 3 mins.

Serve on a hot plate and top with fresh coriander and a spoonful of bio-live greek yoghurt or coconut yoghurt.

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