Lentil Coconut Stew (Malaay Style)

A creamy, spice-forward lentil stew inspired by Somali Malaay, optimized for longevity, low inflammation, and EAT–Lancet alignment.

Servings

4

Ingredients

• 1 cup red lentils, rinsed
• 3–4 green onions, sliced
• 2 garlic cloves, minced
• 1 tsp grated ginger
• 1 tsp cumin
• ½ tsp turmeric
• ¼ tsp cardamom
• 1 cup light coconut milk
• 1 cup water or low-sodium vegetable broth
• 1–2 tsp soy sauce or white miso (optional umami; replaces salt)
• Lime juice to finish
• Black pepper to taste

Optional longevity additions

• 1 cup chopped spinach or kale (stir in at end)
• Fresh cilantro for serving

Instant Pot Method

1. Select Sauté. Add 1 tbsp water.
2. Add green onions. Sweat 3 minutes.
3. Add garlic, ginger, and spices. Stir 30 seconds.
4. Add lentils, coconut milk, plant milk (if using), and broth. Stir.
5. Seal lid. Cook High Pressure – 6 minutes.
6. Natural release 5 minutes, then quick release.
7. Stir well. Add lime juice, soy/miso if using, and black pepper.
8. Stir in spinach if using. Let wilt.

Result

A creamy, smooth stew with no blending required.

Serving Suggestions

• Eat alone as a light meal
• Serve over millet or barley for a heartier bowl
• Top with cilantro and extra lime

Nutrition Comparison (per serving, estimated)

• Calories: ~320
• Protein: ~17 g
• Fat: ~10 g (mostly unsaturated; saturated reduced)
• Fiber: ~11 g
• Carbohydrates: 32-38 g
• Sodium: low
• Glycemic load: low
• Folate: high
• Iron: high
• Environmental footprint: Very low footprint overall