Golden Lentil Stew with Baked Salmon – A Gut & Brain Warming Delight

This winter-inspired dish takes the classic Ikaria Fava and turns it into a hearty, slow-cooked lentil stew, paired with perfectly baked marinated salmon. Packed with spices and wholesome ingredients, it nourishes your gut and supports brain health while keeping your taste buds cozy.

At our home, we enjoy this dish as a late lunch, 2–3 hours before yoga—it’s perfect for fuelling the body and mind without needing dinner afterwards. It’s a cozy, soul-nourishing meal that sustains you with all the nutrients you need in one dish.

Golden Lentil Stew with Baked Salmon – A Gut & Brain Warming Delight

Ingredients

For the Lentil Stew:

• 1 small mug yellow split peas (fava)
• 2 medium carrots, diced
• 1 large onion, chopped ( or, 2 shallots )
• 4-5 garlic cloves, minced
• 1 tsp lime thyme (or regular thyme)
• 1 tsp fennel seeds
• 1 tsp cumin seeds
• 1/2 tsp turmeric powder
• 1/2 tsp curry powder
• 1/2 tsp garam masala
• 1/4 tsp freshly ground black pepper (plus extra for serving)
• 1 tsp Himalayan salt (adjust to taste)
• 2 1/2 mugs water ( you can add vegetable broth or miso paste )
• 2 tbsp olive oil (plus extra for drizzle)
• Fresh parsley, chopped for garnish

For the Marinated Baked Salmon:

• 2 wild salmon fillets
• 1 tbsp olive oil
• Salt and pepper to taste
• Juice of 1/2 lemon

Instructions

Prepare the Lentil Stew:

1. Rinse the yellow split peas under cold water.
2. In a heavy-bottomed pot, heat 2 tbsp olive oil over medium heat. Add fennel and cumin seeds; sauté for 1–2 minutes until fragrant.
3. Add onions and garlic, sauté until translucent.
4. Stir in carrots, thyme, turmeric, curry powder, garam masala, salt, and black pepper. Cook for 2–3 minutes to bloom the spices.
5. Add the rinsed split peas and water/vegetable broth. Bring to a boil, then reduce heat to low.
6. Cover and let it simmer slowly for 2 hours, stirring occasionally. The stew will thicken naturally, and all flavors will meld beautifully.

Marinate & Bake the Salmon:

1. Preheat oven to 375°F (190°C).
2. In a small bowl, mix olive oil, salt, pepper, and lemon juice.
3. Rub the mixture onto the salmon fillets and let them marinate for 15–20 minutes.
4. Place salmon on a baking tray lined with parchment paper. Bake for 15-20 minutes or until cooked through but still juicy.

Serve:

• Ladle the lentil stew into bowls.
• Top with a baked salmon fillet.
• Garnish with fresh parsley, a drizzle of olive oil, and extra freshly ground black pepper.

Why It’s Gut & Brain Healthy:

• Yellow split peas: High in fiber and plant protein, great for digestion and stable blood sugar.
• Spices like turmeric, cumin, fennel: Anti-inflammatory, antioxidant, and brain-supportive.
• Salmon: Rich in omega-3s for cognitive health.
• Olive oil & herbs: Promote gut health and add heart-healthy fats.

This dish is not just nourishing but also soul-warming—a perfect cozy meal for winter, fuelling your body for yoga and leaving you satisfied without needing dinner. A true harmony of flavours, health, and comfort in every bite. And, when Spring comes, you can blend it all together served with a slice of rustic bread as a true FAVA as Ikarians do.

Enjoy!

With more healthy seasonal dishes,

Julia