Nutritarian Dr Fuhrman Eat to Live Lentil Brown Rice and cheese bowl MyMommaToldMe.comDr. Fuhrman often calls his Eat to Live plan the “soup and salad diet.”  It’s true!  A huge salad with lots of raw veggies, fruits and raw nuts should be the main course and a fiber-rich, bean-based stew should be our side.  Often, I will make a big pot of bean stew on Sunday to easily heat up for the rest of the week–then all I have to make is my fresh salad.  For the pic above, I had 1 cup of brown rice with some leftovers of this Indian-Spiced Lentil stew and topped it off with “Not So Cheese” which is a vegan cheese-sauce made with raw almonds (see here for recipe) and a sprinkle of raw chia seeds.  Follow me on Instagram and Pinterest for more Eat to Live recipes weekly!  Recipe at end of post!

Eat to Live Nutritarian Lentil Soup Recipe MyMommaToldMe.comThe Nutritarian plan aims for getting one pound of cooked veggies per day.  This lentil stew uses onions, carrots, parsnips and celery, to pack in those cooked veggies and extra phytonutrients into your diet!

Nutritarian Eat to Live Dr Fuhrman Indian Lentil Stew Recipe MyMommaToldMe.comOne of my major health breakthroughs when I started the Eat to Live plan, was learning to cook without oil.  You will be amazed how all your favorite dishes can be made by water (or veggie broth) sauteing instead of using nutrient-vacant, high-calorie oils.

Nutritarian Dr Fuhrman Eat to Live Indian Lentil stew MyMommaToldMe.comThe flavors of this red lentil soup are courtesy of healthy doses of curry powder, dried dill weed, garlic powder and nutritional yeast.



  • 1 medium yellow onion diced
  • 2 cups chopped carrots
  • 2 cups chopped celery
  • 2 parsnips, peeled and chopped
  • 5 large mushrooms, finely chopped
  • 1 8 oz. can diced tomatoes (no salt added)
  • 1/3 cup nutritional yeast
  • 1 tbsp. powdered garlic
  • 2 tbsp. curry powder
  • 3 tbsp. dried dill weed
  • 16 oz. bag Trader Joe’s Split Red Lentils (or comparable brand)
  • 32 oz. veggie stock (low sodium preferred, I used trader Joe’s brand)


  1. Pour about 1 cup of veggie stock into the bottom of a large stock pot, set on high heat.  Add parsnips and water saute on high for 5 minutes, add carrots and celery and continue to cook on high for another 2 minutes (add more stock if evaporating too quickly).  Add onions.
  2. Reduce heat to medium-high.  Add 16 oz. of red split lentils and coat with cooked veggies and allow to cook for 5 minutes over medium-high heat.
  3. Add the rest of your veggie stock (you can add water if you’d like your stew a bit more brothy), can of diced tomatoes and reduce to medium heat.  Stir stew well and cook uncovered for 15 minutes, stirring occasionally.
  4. Add mushrooms and spices, stir well and reduce to low heat.  Cook an additional 10 minutes, covered.  






xo, Kristen
Kristen Hong of Hello Nutritarian

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  • Skylar says:

    Loved it! I had extra cilantro on hand and threw that in at the end. So good. Next time (because there will definitely be a next time with this recipe) I’ll also throw in a few bayleaves when I add the tomatoes and extra broth.

    Thanks for a great recipe! I’m looking forward to eating it throughout the week.

    • Kristen | Hello Nutritarian says:

      Yay! So wonderful to hear you liked the recipe Skylar!

      And thanks so much for leaving a review!

      xo, Kristen

  • Cathy says:

    This looks amazing, but I can’t do the nutritional yeast. Would it spoil the recipe to leave it out, or do you recommend a substitution?

  • Lori says:

    This is delicious! I wasn’t sure about adding so much curry powder but trusted the recipe. It was perfect.

    • Kristen Hong says:

      Oh I’m so happy to hear you enjoyed the recipe, Lori!!

      Thanks so much for taking the time to leave a review!

      xo, Kristen

  • Jude says:

    Looks yummy.

    • Kristen Hong says:

      Thanks Jude! Hope you can give it a try!

  • Laurie S. says:

    I made this Indian-Spiced Red Lentil Stew this week and the flavors were amazing! I added a bit more broth to make it a “stoup” — will definitely make this again.

    • Kristen Hong says:

      So happy to hear that you enjoyed it Laurie!

  • Jody Whelden, She, Her says:

    Indian Red Lentil Stew is delicious. Love that you have so many recipes without beans or nuts. I want those foods everyday, of course. But having them in the soups and stew compromises me being able to control these amounts while I am doing ongoing weight loss. Split Pea No Oil Soup was the same Delicious and frees me up to add beans and nuts in controlled ways.

    The only thing I wish you provided was NUTRITION INFO like Dr. Fuhrman’s, especially CALORIES per serving and SIZE of serving. It is a tedious process to calculate calories, figure out what size is a serving (Have to weigh and measure whole results of recipe and then calories per serving. ) Thanks for your wonderful information and for listening. Jody, Wisconsin

    • Kristen Hong says:

      Hi Jody,

      I’m so happy to hear you’re enjoying the recipes!

      Adding nutritional recipes is definitely something I’m considering adding in. I’m still a one-woman operation at this point so bandwidth is an issue, but it’s definitely worth considering!

      xo, Kristen

  • Myra Schwartz says:

    This turned out fabulous. I didn’t have parsnips so just left them out but otherwise turned out great. Since I’m the only one eats it, how well does it freeze and how long will it keep if I don’t freeze part of it? Thank you!

    • Kristen Hong says:

      Hi Myra,

      I’m so pleased to hear that you enjoyed this recipe! I have not tested freezing it yet, I think it would be fine to freeze it.

      I would say the fridge shelf life for this recipe would be 9 days stored in a glass container with a snap-lock lid!