Today, I’m sharing a recipe that’s close to my heart—Hearty Healing Turmeric Stew. This wholesome and flavorful dish is not only delicious but also packed with cancer-fighting ingredients that will nourish your body and soul.

This Hearty Healing Turmeric Stew is inspired by the delicious Sweet Potato Coconut Milk Stew recipe from the fantastic food blog, The First Mess. But, of course, I’ve added my own twists to create a dish that’s unique..

Why it’s cancer conscious

This Hearty Healing Turmeric Stew is packed with ingredients that are not only delicious but also have properties that may help support a cancer-conscious diet. Here’s why:

Turmeric contains curcumin, a powerful anti-inflammatory compound with antioxidant properties that may help prevent and fight cancer. One essential ingredient that helps boost the effectiveness of turmeric is black pepper. Piperine, a compound found in black pepper, can enhance the bioavailability of curcumin, making it easier for your body to absorb and reap the benefits of this powerful spice.
Lentils are rich in fiber and plant-based protein, which can help maintain a healthy weight and support digestion—both important for cancer prevention.
Kale is a leafy green vegetable that’s high in vitamins and antioxidants, including vitamin C and beta-carotene, which can help protect cells from damage.
Onions, garlic, and ginger all have potential cancer-fighting properties due to their sulfur compounds and antioxidants.

materials you'll need

Large pot: A 4-quart (3.8-liter) or larger pot to accommodate all ingredients and ensure even cooking.
Cutting board: made of materials like glass, plastic, or bamboo to prevent bacteria growth.
Sharp chef’s knife: For efficient chopping, slicing, and dicing of ingredients.
Food scale: To weigh out butternut squash and grated ginger for consistent results.

ingredients

Avocado oil: A healthy cooking oil with a high smoke point that prevents the formation of cancer-causing compounds, making it the ideal choice for this cancer-conscious recipe.
Yellow onion: A classic aromatic ingredient that adds a mild, sweet flavor to the stew.
Red curry paste: A blend of spices and aromatics that adds a depth of flavor and heat.
Ground cumin: A warm, earthy spice that complements the other ingredients in the stew.
Ground turmeric: The star ingredient, known for its potential cancer-fighting properties, adds a rich golden color and earthy flavor to the stew.
Fresh ginger: A spicy, aromatic root that provides warmth and depth of flavor.
Garlic: A pungent, savory bulb that enhances the flavor of the stew.
Butternut squash: A starchy, sweet-tasting vegetable that adds body and substance to the stew.
Brown lentils: A protein-packed legume that adds heartiness and fiber.
Vegetable stock: A flavorful, nutrient-rich broth that creates a delicious base for the stew.
Kale: A leafy green vegetable that is high in vitamins and antioxidants, contributing essential nutrients to the stew while adding a fresh, slightly bitter contrast to the other flavors.

Prep ahead steps

Chop the yellow onion, grate the ginger, and mince the garlic in advance. You can store them in airtight containers in the fridge until ready to use.
Peel, de-seed, and chop the butternut squash into cubes. Store in an airtight container in the fridge.
Rinse and drain the brown lentils.
Wash and chop the kale, removing any tough stems.
Gather all the spices (curry paste, ground cumin, ground turmeric, and ground black pepper) in a small bowl or container.

Steps

Heat 2 tablespoons of avocado oil in a large, heavy-bottomed pot (around 4-quart capacity) over medium heat. Let the oil warm up for 1-2 minutes to ensure even cooking.
Add the chopped yellow onion (about 1 medium onion) and cook for 5 minutes, stirring occasionally with a wooden spoon or spatula to prevent sticking. The onions should become soft and translucent.
Add 1 tablespoon of red curry paste, 1 teaspoon of ground cumin, 1 teaspoon of ground turmeric, ½ teaspoon of ground black pepper, and 1-inch piece of grated fresh ginger (about 1 tablespoon). Stir well to combine all the spices and aromatics with the cooked onions. Let them cook for 1-2 minutes to release their flavors and fragrances.
Add the cubed butternut squash (about 4 cups), 1 cup of rinsed brown lentils, and 4 cups of vegetable stock. Stir everything together, ensuring all the ingredients are submerged in the stock to cook evenly.
Increase the heat to bring the mixture to a boil, then reduce the heat to medium-low and cover the pot with a lid. Allow the stew to simmer for 20 minutes, stirring occasionally, until the butternut squash is fork-tender and the lentils are soft.
Uncover the pot and stir in 1 can (13.5 oz/400 ml) of coconut milk and 4 cups of chopped kale. Make sure the kale is submerged in the liquid to allow it to wilt and cook. Let the stew simmer for another 5 minutes to blend the flavors.
Use a ladle to carefully scoop out a small amount of stew, and taste it to check the seasoning. Add salt and pepper as needed, adjusting the flavors to your preference.
Serve the Hearty Healing Turmeric Stew warm, portioning it into bowls. Optionally, you can garnish each bowl with a sprinkle of fresh cilantro or a squeeze of lemon juice for added brightness. Enjoy!

Flavor Adjustments

To increase the heat, add more red curry paste or include a pinch of red pepper flakes.
For added tartness, squeeze fresh lemon or lime juice over the finished stew.
Include additional fresh herbs, such as parsley, cilantro, or mint, for extra brightness and flavor complexity.

Ingredient Swaps

Replace butternut squash with sweet potatoes, pumpkin, or other winter squash varieties.
Substitute brown lentils with green lentils, red lentils, or chickpeas for a different texture and flavor.
Use spinach, Swiss chard, or other leafy greens in place of kale.

Serving Suggestions

Serve the stew over cooked brown rice, quinoa, or couscous for a heartier meal.

Important Considerations

To maximize the benefits of turmeric, ensure that black pepper is included in the recipe, as it enhances curcumin’s bioavailability.
Use a high-quality vegetable stock with low sodium content to control the saltiness of the dish.
For an extra nutrient boost, consider incorporating additional cancer-fighting ingredients, such as cruciferous vegetables (e.g., cauliflower, broccoli) or mushrooms.

Enhancing The Healing

The energy and mindset you bring to the kitchen can have a significant impact on your cooking experience and the final dish. When preparing this Hearty Healing Turmeric Stew, focus on cooking with positive intentions, love, and gratitude. This will infuse the dish with uplifting vibrations that can enhance its healing properties and make it more enjoyable to eat.

Here are some tips to help you cook with positive intentions:

Set a peaceful, calming atmosphere in your kitchen by playing soothing music or lighting a candle.
Take a few deep breaths before you start cooking, centering your thoughts on gratitude for the nourishing ingredients and the healing power of food.
As you chop, stir, and cook, visualize the dish bringing health, comfort, and joy to those who will eat it.
Avoid cooking when you’re feeling rushed, stressed, or angry, as these emotions can negatively impact the energy of the food.

Remember, cooking is an act of love and self-care.

Be sure to share your creations on social media using the hashtag #CancerConsciousCooking. We can’t wait to see what you come up with! 📷🍲🤤