🥣 Simple & Delicious Lentil Sweet Potato Stew
“Just 200g lentils and 1 sweet potato!”
📝 Description:
This hearty, comforting lentil stew comes together with just a few ingredients but delivers rich flavor and satisfying texture. With earthy lentils, sweet and creamy roasted sweet potato, and aromatic spices, it’s a go-to recipe that’s simple, affordable, and packed with nutrition. Great for weekly meal prep or a cozy dinner!
🍽 Ingredients:
- 200g dry lentils (brown or green; rinsed and drained)
- 1 large sweet potato, peeled and diced
- 1 small onion, chopped
- 2 garlic cloves, minced
- 1 tbsp olive oil
- 1 tsp ground cumin
- ½ tsp turmeric (optional)
- ½ tsp paprika or smoked paprika
- Salt and black pepper, to taste
- 1 bay leaf (optional)
- 4 cups (1 liter) vegetable broth or water
- 1 tbsp lemon juice or vinegar (for brightness)
- Fresh herbs for garnish (parsley, cilantro, or thyme – optional)
👩🍳 Instructions:
- Prep the Veggies:
Peel and dice the sweet potato. Chop the onion and mince garlic. - Sauté Aromatics:
In a pot, heat olive oil over medium heat. Add onions and sauté until soft (about 3–4 minutes). Add garlic, cumin, turmeric, and paprika. Cook for 30 seconds until fragrant. - Add Lentils & Sweet Potato:
Stir in lentils, diced sweet potato, bay leaf (if using), and broth/water. Bring to a boil. - Simmer:
Reduce heat and simmer covered for 25–30 minutes or until lentils and sweet potato are tender. - Finish & Season:
Add lemon juice, salt, and pepper to taste. For a creamier texture, mash a few pieces of sweet potato into the stew with a spoon. - Serve:
Ladle into bowls, garnish with fresh herbs, and enjoy warm.
📝 Notes:
- Use red lentils for a creamier, faster-cooking version (ready in 20 mins).
- Add greens like spinach or kale in the last 5 minutes for extra nutrition.
- Make it spicy with chili flakes or a dash of hot sauce.
- Keeps well in the fridge for up to 4 days and freezes beautifully.
💡 Tips:
- For a richer flavor, roast the sweet potato cubes separately and stir in at the end.
- If the stew is too thick, simply add a bit more water or broth.
- Add a splash of coconut milk for a creamy twist and extra depth.
🍴 Servings:
Serves 3–4 people as a main dish or 5–6 as a side
🔍 Nutritional Info (Per Serving – approx.):
- Calories: 250
- Carbohydrates: 35g
- Protein: 12g
- Fat: 5g
- Fiber: 10g
- Sugar: 4g
- Sodium: 400mg (depending on broth used)
Note: Actual values depend on added ingredients and portion sizes.
🌿 Health Benefits:
- Lentils are high in plant-based protein, iron, and fiber—great for heart health and digestion.
- Sweet potatoes are loaded with vitamin A (beta carotene), potassium, and antioxidants.
- Anti-inflammatory spices like turmeric and cumin support overall wellness.
- Vegan, gluten-free, low-cost, and filling—ideal for weight management and gut health.
❓ Q&A:
Q: Can I use canned lentils?
A: Yes! Use 1.5 cups of cooked lentils. Reduce cooking time to 10–15 minutes and add lentils in the second half of cooking.
Q: How can I make it more filling?
A: Serve it with rice, quinoa, or whole-grain bread. Or stir in cooked chickpeas or a poached egg on top.
Q: Is this good for meal prep?
A: Absolutely. It gets better as it sits and reheats well for quick lunches or dinners.
Q: Can I blend it?
A: Yes! For a creamy soup, blend part or all of the stew using an immersion or regular blender.