Murag on Mondays

Nutriscore Rating: 83/100

Kickstart your week with "Murag on Mondays," a soul-soothing lentil and vegetable stew brimming with vibrant flavors and wholesome ingredients. This plant-based recipe combines tender red lentils simmered in aromatic spices like turmeric, cumin, and smoked paprika, complemented by roasted sweet potato, carrots, and red onion for a hint of caramelized sweetness. Creamy coconut milk adds a luscious touch, while fresh baby spinach provides a boost of greens. Finished with zesty lemon juice and fragrant cilantro, this comforting dish is perfect for Meatless Monday or any day you crave a satisfying and nutritious meal. Ready in just under an hour and ideal for serving with crusty bread or fluffy steamed rice, this one-pot wonder is as easy to make as it is to love.

Recipe Information

• Prep Time: 20 min
• Cook Time: 35 min
• Total Time: 55 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

16 items

• 1 cup red lentils
• 3 cups vegetable broth
• 1 medium sweet potato
• 1 large carrot
• 1 medium red onion
• 2 tablespoons olive oil
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 2 large garlic cloves
• 2 cups baby spinach
• 1 cup coconut milk
• 0.25 cup fresh cilantro
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 medium lemon

📝 Instructions

11 steps

1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

2. Peel and dice the sweet potato and carrot into 1/2-inch cubes, and cut the red onion into wedges.

3. In a mixing bowl, toss the sweet potato, carrot, and red onion with 1 tablespoon of olive oil, 1/2 teaspoon of ground cumin, 1/2 teaspoon of smoked paprika, 1/2 teaspoon of turmeric, and a pinch of salt. Spread the vegetables evenly on the prepared baking sheet.

4. Roast the vegetables in the preheated oven for 25-30 minutes, tossing halfway through, until tender and slightly caramelized.

5. While the vegetables are roasting, rinse the red lentils under cold water until the water runs clear.

6. In a medium pot, heat 1 tablespoon of olive oil over medium heat. Mince the garlic cloves and add them to the pot, sautéing for 1 minute until fragrant.

7. Stir in 1/2 teaspoon each of turmeric, cumin, and smoked paprika. Toast the spices for 30 seconds to release their aroma.

8. Add the rinsed lentils and vegetable broth to the pot. Bring to a boil, then reduce the heat to a gentle simmer. Cook for 15-20 minutes, stirring occasionally, until the lentils are soft and the mixture thickens.

9. Once the lentils are cooked, stir in the coconut milk, baby spinach, roasted vegetables, salt, and black pepper. Simmer for another 5 minutes to combine the flavors.

10. Remove from heat, squeeze in the juice of the lemon, and garnish with fresh cilantro before serving.

11. Serve Murag on Mondays warm in bowls, with crusty bread or steamed rice on the side, if desired.

Nutrition Facts

1 serving (419.8g)

Calories		394
% Daily Value*
Total Fat		9.7 g	12%
	Saturated Fat	1.7 g	8%
	Polyunsaturated Fat	0.4 g
Cholesterol		0 mg	0%
Sodium		963 mg	42%
Total Carbohydrate		63.4 g	23%
	Dietary Fiber	10.9 g	39%
	Total Sugars	11.8 g
Protein		18.1 g	36%
Vitamin D		0.0 mcg	0%
Calcium		103 mg	8%
Iron		5.9 mg	33%
Potassium		1147 mg	24%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 353 cal (21.3%%)

Protein: 289 cal (17.4%%)

Carbs: 1016 cal (61.3%%)