Meatless Monday: Spiced Lentil and Tomato Stew

By: Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

This hearty, healthy, vibrant gluten-free Meatless Monday meal is great for dinner, lunch or even breakfast!  Full of phytonutrients, like lycopene, a member of the carotenoid family best known for its prostate cancer preventive and survivorship promoting properties, and curcumin found in Turmeric which has antioxidant, anti-inflammatory and cancer fighting compounds.  Combining black pepper with turmeric can help make the anti-cancer compounds up to 1,000 times more bioavailable to the body!


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  • ¾ cup (150 g)  dry green lentils
  • 1 tbsp coconut oil
  • ½ onion
  • 2 cloves garlic
  • 1 box (26 oz.)  strained tomatoes
  • ¼ tsp turmeric
  • ¼ tsp cumin
  • ¼ tsp coriander
  • Dash of chili powder (add more, optional)
  • ¼ tsp black pepper
  • Pinch of sea salt
  • 1 ½ (300 g) cups brown rice
  • 7 cups water
  • Fresh cilantro or parsley to garnish


  1. Cook rice in a rice cooker or stovetop by combining rice with 3 cups water and a pinch of sea salt.
  2. Cook lentils in pot on stovetop.  Boil 4 cups water then reduce heat to a simmer, add lentils. Cover but leave a slit in lid and simmer for 35 minutes until tender checking around 25-30 minutes to prevent overcooking.
  3.  Sauté coconut oil, garlic and onion on medium heat in iron skillet or other stove top pan until onion is golden brown, about 5 minutes.
  4. Add lentils, tomato, turmeric, cumin, coriander, chili powder, pepper, salt and turn heat down to low-medium.
  5. Simmer for 15-20 minutes until stew thickens.
  6. Serve stew over brown rice and garnish with cilantro or parsley
  7. Enjoy!


  • Green Lentils – red lentils, yellow lentils
  • Rice – quinoa
  • Coconut oil – olive oil

Prep time: 10 minutes

Cook time: 60 minutes

Total time: 1 hour, 10 minutes

Servings: 4

  • Nutrition per serving:
  • Calories440
  • Fat6g
  • Saturated Fat3.5g
  • Cholesterol0mg
  • Sodium380mg
  • Carbohydrates83g
  • Fiber9g
  • Sugars6g
  • Protein 15g

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

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Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Stacy is a Board Certified Specialist in Oncology Nutrition and an Integrative Nutritionist. She consults for various companies, focusing on health, wellness and innovative strategies to help increase individual’s fruit and vegetable intake. Stacy is an American College of Sports Medicine Certified Health Fitness Specialist; she holds a BS degree in Dietetics from Indiana University, completed her dietetic internship at Massachusetts General Hospital, and earned a Masters in Public Health from the University of North Carolina at Chapel Hill. She is a Senior Clinical Nutritionist at the Dana Farber Cancer Institute/Brigham & Women’s Hospital, Harvard Medical School teaching affiliates, in Boston, MA, with more than 20 years of experience. Stacy created and now serves as project manager and lead writer for nutrition services content on the Dana Farber website and the affiliated, nationally recognized nutrition app. Stacy is regularly featured on TV, radio, print and social media on behalf of Dana Farber and other organizations. Together with her husband, Dr. Russell Kennedy PsyD, they have a private practice, Wellness Guides, LLC. Stacy is an adjunct professor in Wellness and Health Coaching at William James College, currently teaching a graduate course in Health Coaching. Stacy is featured in the award winning documentary films, “Fat, Sick & Nearly Dead” and “Fat, Sick & Nearly Dead 2,” and serves on the Reboot with Joe Medical Advisory Board. Stacy lives in Wellesley with her husband, two sons and three dogs. She enjoys cooking, yoga, hiking and spending time with friends and family. Stacy is also one of the nutritionists who runs our Guided Reboot programs.

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