Coconut Lentil Stew Less than $5 per meal & DELICIOUS!
- beerising
- 15 hours ago
- 1 min read
Nourishing Lentil Stew: Healthy, Hearty, and Budget-Friendly
This hearty lentil stew is a simple meal packed with powerful nutrition. Green lentils provide plant-based protein and are rich in soluble fiber, which helps support digestion, stabilize blood sugar, and feed beneficial gut bacteria. When gut microbes ferment fiber from foods like lentils and vegetables, they produce beneficial compounds that help support gut lining health, immune function, and overall metabolic balance. The variety of vegetables in this soup—onions, celery, carrots, and potatoes—also provide important vitamins, minerals, and antioxidants that help reduce inflammation and support overall wellness.
This recipe is also incredibly budget friendly while still being nutrient-dense. Using affordable whole foods like lentils and root vegetables allows you to create a large pot of nourishing soup without spending much. Coconut milk adds healthy fats and creaminess, while herbs and broth bring everything together into a comforting meal that is satisfying and nourishing. The entire recipe costs about $19.77, and when divided into 6 servings, it comes to approximately $3.29 per meal—a great example that healthy cooking can also be economical.
Ingredient Cost Breakdown & Organic Prices
Ingredient | Quantity | Price Reference | Estimated Cost Used |
Green Lentils | 1 cup | $4.29 (450 g bag) | $0.95 |
Onion | 150 g | $4.99 (2 lb bag) | $0.75 |
Celery | 3 stalks (~300 g) | $5.00 (2 pack) | $2.50 |
Carrots | 300 g | $4.50 (2 lb bag) | $1.35 |
Potatoes | 4 medium (~800 g) | $6.99 (3 lb bag) | $3.73 |
Tomato Sauce | 1 can | $5.00 (700 ml) | $5.00 |
Vegetable Broth | 1 box | $2.50 (900 ml) | $2.50 |
Coconut Milk | 1 can | $1.99 (400 ml) | $1.99 |
Total Cost: $19.77 Servings 6: Cost Per Meal: ~$3.29
1
Budget Friendly meal
* Organic Prices in CAN
| Ingredient | Quantity | Price per Unit | Total Cost |
| --------------- | ---------------- | -------------- | ---------- |
| Green Lentils | 1 cup | $4.29 (450g) | $0.95 |
| Onion | 150g | $4.99 (2 lb) | $0.75 |
| Celery | 3 stalks (~300g) | $5.00 (2 pack) | $2.50 |
| Carrots | 300g | $4.50 (2 lb) | $1.35 |
| Potatoes | 4 medium (~800g) | $6.99 (3 lb) | $3.73 |
| Tomato Paste | 1 can | $5.00 (700 ml) | $5.00 |
| Vegetable Broth | 1 box | $2.50 (900 ml) | $2.50 |
| Coconut Milk | 1 can | $1.99 (400 ml) | $1.99 |
| Total Cost | | | $19.77 |
Then, dividing by 6 meals: that’s about $3.29 per meal !
Notes
1
Instructions
Soaking lentils overnight can help improve digestion and nutrient absorption. The soaking process helps break down naturally occurring compounds like phytic acid and makes the lentils easier for the body to digest. It can also help reduce cooking time and support better mineral absorption. To soak lentils, simply place them in a bowl, cover with plenty of water (about 2–3 inches above the lentils), and let them sit overnight or for about 8–12 hours. Before cooking, drain and rinse them well under fresh water.
1. Heat 1 tbsp of olive oil in a large pot over medium heat. Add the diced onion and chopped celery and sauté for a few minutes until softened.
2. Add carrots and flavor
Add the sliced carrots and a splash of liquid aminos along with the tomato sauce. Continue sautéing for a few minutes to develop flavor.
3. Add remaining ingredients
Stir in the diced potatoes, soaked lentils, thyme, salt, and pepper. Mix everything well.
4. Pour in the vegetable broth and bring the soup to a boil. Reduce the heat and let it simmer for 25–30 minutes, or until the lentils and vegetables are tender.
5. Finish with coconut milk
Stir in the coconut milk and let the soup simmer for a few more minutes to blend the flavors.
6. Serve and enjoy
Taste and adjust salt and pepper if needed. Serve warm.
Instructions
1 tbsp olive oil
1 Onion diced
1 cup green lentils (soaked overnight for better digestion)
3 celery stalks sliced
3 carrots sliced
4 potatoes diced
1 tbsp liquid aminos
1 can tomato sauce
1 box vegetable broth
1 tbsp thyme
1 can coconut milk
salt & pepper to taste
Coconut Lentil Stew
Coconut Lentil Stew Less than $5 per meal & DELICIOUS!
Head Chef
Kristal Rose
Nourishing Lentil Vegetable Stew: Healthy, Hearty, and Budget-Friendly
Servings :
1 Servings
Calories:
365 serving
Prep Time
10 min
Cooking Time
30 min
Rest Time
10 min
Total Time
40 min
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