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kohlrabi and red lentil stew

by Sandy Todd Webster on Sep 27, 2011

Food for Thought

Hearty and filling, this stew is easy to prepare on a busy weeknight with flavors that will brighten an autumn night, as well as pack a good dose of iron and vitamins A and C to rev up your immune system.

The kohlrabi maintains its crispness, providing a nice contrast to the red lentils, which become the consistency of mashed potatoes. If kohlrabi isn’t available, substitute broccoli stem for the kohlrabi and use the broccoli florets instead of the spinach.

11/2 cups dry red lentils, picked through and sorted

1 13-ounce can of coconut milk

11/2 cups water

1 kohlrabi, peeled and cut into small dice

2 carrots, thinly sliced

2 cloves garlic, minced

1/2 teaspoon cumin

1 cup frozen chopped spinach

juice of 1 lemon

Place lentils, coconut milk, water, kohlrabi, carrots, garlic and cumin in medium saucepan. Stir and bring to boil over medium heat. Reduce heat, cover and simmer for 20–25 minutes. Add frozen spinach (or broccoli florets) and lemon juice, and continue cooking, uncovered, for another 5 minutes or until lentils are soft, carrots are tender and spinach is cooked through. Season to taste. Serves 4 as a main-course dish.

Per Serving: 459 calories; 20 grams (g) fat; 21.1 g protein; 52.8 g carbs; 24.9 g fiber; 47 milligrams sodium.

Source: This is an original recipe by certified natural chef Sara Kruse. She is a guest blogger at

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About the Author

Sandy Todd Webster

Sandy Todd Webster IDEA Author/Presenter

Sandy Todd Webster is Editor in Chief of IDEA's publications, including the award-winning IDEA FITNESS JOURNAL, the health and fitness industry's leading resource for fitness and wellness professional...