Recipes Health Conditions IBS Indian Potato and Lentil Stew Recipe By Patsy Catsos, MS, RDN, LD facebook twitter linkedin Patsy Catsos, MS, RDN, LD, is a nutrition expert with expertise in GI disorders. She is a leader in using the FODMAP approach with IBS patients. Learn about our editorial process Patsy Catsos, MS, RDN, LD Medically reviewed by Medically reviewed by Richard Fogoros, MD on March 15, 2017 Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor. Learn about our Review Board Richard Fogoros, MD Updated on September 20, 2019 Print Patsy Catsos, MS, RDN, LD (584 ratings) Total Time: 45 min Prep Time: 20 min Cook Time: 25 min Servings: 6 (1 cup each) Nutrition Highlights (per serving) 193 calories 8g fat 27g carbs 7g protein Show Nutrition Label Hide Nutrition Label Nutrition Facts Servings: 6 (1 cup each) Amount per serving Calories 193 % Daily Value* Total Fat 8g 10% Saturated Fat 5g 25% Cholesterol 0mg 0% Sodium 306mg 13% Total Carbohydrate 27g 10% Dietary Fiber 8g 29% Total Sugars 6g Includes 0g Added Sugars 0% Protein 7g Vitamin D 0mcg 0% Calcium 62mg 5% Iron 3mg 17% Potassium 699mg 15% *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. No need to get Indian takeout anymore and risk eating the high-FODMAP garlic and onions typically used in this cuisine. This IBS-friendly vegetarian stew is so flavorful you won’t even miss them. Be sure to test your spices for heat level in advance. This recipe was made with a mild curry powder and lightly spicy garam masala, so adjust spices accordingly. Ingredients 1 tablespoon garlic-infused olive oil 1 tablespoon ginger root, peeled and grated 3 1/4 teaspoons curry powder 1 1/2 teaspoons garam masala 1 14.5-ounce can diced tomatoes, undrained 1 cup water 1 potato with skin, cut into 1/2 inch pieces 1 medium sweet potato, with skin, cut into 1/2 inch pieces 2 medium carrots, cut into 1/4 inch pieces 1 15.5-ounce can lentils 1/2 teaspoon salt 1 1/2 cup green beans, fresh or frozen, cut into 1-inch pieces 1/2 cup canned coconut milk Preparation In a stockpot or large saucepan, warm the oil over medium-high heat. Add the ginger and stir for 30 seconds. Add the curry powder and garam masala and stir continuously until spices are fragrant and a have turned a shade darker, about 1 minute. Add the tomatoes and water and scrape the pan to loosen any spices that have stuck to the bottom. Add the potatoes, sweet potatoes, carrots, lentils, and salt. Cover the pot, bring to a boil, and then reduce the heat. Simmer until the potatoes are nearly cooked through but are not quite fork tender, about 12 to 15 minutes. Add the green beans, replace the lid, and continue cooking until green beans are tender and potatoes and carrots are soft about 5 minutes. Stir in the coconut milk and simmer uncovered for about 2 minutes to allow the flavors to blend. Serve over warm basmati rice. Ingredient Variations and Substitutions Potato skins are left on in this recipe for healthy fiber, but feel free to peel them if you prefer. Four?cups of baby spinach can be used in place of green beans, added during the last 2 minutes of cooking. Meat eaters can add 1/2 pound of chicken breast, cut into small pieces when adding the potatoes and carrots. Coconut milk can be replaced with heavy cream or lactose-free whole milk yogurt. Lower-fat milk products might separate unattractively when heated, but will taste fine. Cooking and Serving Tips This recipe reheats well for weekday lunches. Divide leftovers into tightly covered canning jars. In the morning, just “grab and go” as you leave for work or school. Rate this Recipe You've already rated this recipe. Thanks for your rating! Was this page helpful? Thanks for your feedback! Get simple, delicious recipes to help you eat well without feeling deprived. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit