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“This recipe is a favorite for bringing to a pot-luck or group meeting! I discovered it while searching for something that was healthy, tasty, and food allergy friendly. The group I was serving included people who were vegetarian, vegan, gluten free, and dairy free. Whenever I serve this hearty dish, people ask for the recipe so I am very excited to share it here on the Doctor Yum website!” - Wendy Cannon, a cooking instructor at the Doctor Yum Project kitchen
(red or yellow)
red or yellow
ginger, peeled and minced
peeled and minced
(start with less to gauge heat level)
start with less to gauge heat level
carrots, peeled and chopped
peeled and chopped
red potato, cubed
sweet potato, peeled and cubed
peeled and cubed
Summer squash, chopped
1 15 oz can
15 oz can
2 15 oz cans
tomatoes (fire roasted)
tomatoes (fire roasted)
15 oz cans
Rinse and drain lentils. Heat oil in a large pot over medium heat.
Add mustard and cumin seeds to hot oil and stir until they begin to pop. Then add onions, garlic, and ginger. Saute until onions are golden, about 5 minutes.
Add ground cumin, turmeric, cayenne, celery, carrots, and potatoes. Continue to cook for another 5 minutes.
Mix in lentils, zucchini, squash, water, coconut milk, and tomatoes. Bring to a boil, turn heat to low, cover and simmer for 60-75 minutes until potatoes are soft. Stir occasionally and add sea salt.
Serve with optional garnishes (Greek yogurt, fresh cilantro) and additional salt to taste. For a hearty meal, serve over white or brown rice
This is a great dish for babies in all stages of feeding. Lentils, especially the orange kind that turn yellow cook fast and break down easily. For babies, cook lentils until they are soft and easy to smash .Once they are this consistency you can puree a portion to a more smooth texture for newer eaters, or leave some texture as your baby advances. The spices are interesting and not to strong for your baby and will give her a chance to experience new flavors. Older babies and toddlers may enjoy small bits of bread dipped into the lentils or a bit of the lentils and brown rice smashed together and formed into tiny balls they can pick up.
😫😟😐😀😍“Super Yum! Meaty taste without meat, delicious!” —Charlotte, a grown up
😫😟😐😀😍“Yum, and I don’t even like veggies.” —Ni’Azja, age 8
😫😟😐😀😍“Even though I’m not a vegetarian, I like it best!” —Walter, a grown up
😫😟😐😀😍“Not that good...but after a bite, Super Yum!” —Zakiya, age 5
😫😟😐😀😍“Flavors are good, spices are yummy, love potatoes & carrots” —Nancy, a grown up