LENTIL AND SWEET POTATO STEW

LENTIL AND SWEET POTATO STEW

Lentil and Sweet Potato Stew is a hearty and wholesome one-pot vegan dish perfect for cosy nights or nourishing weekday dinners. It features protein-rich green lentils and sweet potato chunks simmered gently in vegetable broth, infused with warming spices like smoked paprika and cumin. This stew is high in fibre, flavour and satisfaction, making it a great meat-free option for any time of year. With its rustic texture and smoky aroma, it feels like comfort food while still being nutrient-dense and easy to prepare. Best served hot with a slice of wholegrain bread or over a bowl of brown rice, it’s also an ideal meal prep option as the flavours develop beautifully over time. Quick to make and easy to customise, it’s a must-have recipe for your plant-based rotation.

RECIPE CATEGORY

Dinner

SERVING SIZE

1

CUISINE

Mediterranean

PREPARATION/TECHNIQUES

Simmer

OCCASION/HOLIDAY

Winter

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Vegetarian, Healthy, High Fibre, Quick & Easy, Low Fat, Wheat / Gluten-Free

DISH TYPE

Soup / Stew

INGREDIENTS

• ½ cup cooked green lentils

• ½ cup diced sweet potato

• ½ onion, chopped

• 1 clove garlic, minced

• 1 cup vegetable broth

• ¼ tsp smoked paprika

• ¼ tsp cumin

• 1 tsp olive oil

• Salt and pepper to taste

FULL NUTRITIONAL INFORMATION

• Calories: 473.6 kcal

• Protein: 25.9 g

• Carbohydrates: 82.8 g

• Sugars: 7.6 g

• Fibre: 14.1 g

• Fat: 6 g

• Saturated Fat: 0.9 g

• Sodium: 1074.3 mg

• Potassium: 0.9 mg

• Iron: 7.5 mg

• Calcium: 95.2 mg

PREPARATION

• Sauté Onion And Garlic: Heat olive oil in a saucepan over medium heat. Add chopped onion and sauté for 2–3 minutes. Add garlic and cook for another minute until fragrant.

• Add Spices And Sweet Potato: Stir in smoked paprika and cumin. Add diced sweet potato and mix to coat.

• Pour In Broth And Simmer: Add vegetable broth and bring to a gentle boil. Reduce heat and simmer for 10–12 minutes, until sweet potatoes are tender.

• Add Lentils: Stir in the cooked lentils and simmer for another 3–4 minutes to heat through.

• Season And Serve: Add salt and pepper to taste. Serve hot with bread or over rice.

PREP TIME

5 minutes

COOKING TIME

15 minutes

TIPS

• Cut Sweet Potatoes Evenly: Uniform pieces cook faster and evenly.

• Use Pre-Cooked Lentils: Save time by using canned or pre-prepped lentils.

• Simmer Gently: A gentle simmer helps preserve texture and enhances flavour.

• Add Broth Gradually: If it thickens too much, add a splash of extra Broth.

• Enhance With Herbs: A sprinkle of parsley or thyme boosts freshness.

VARIATIONS

• Add Leafy Greens: Stir in kale or spinach just before serving.

• Boost Creaminess: Mash a few sweet potato pieces into the stew.

• Make It Spicy: Add chilli flakes or a pinch of cayenne for heat.

• Use Different Lentils: Red lentils cook faster and offer a smoother texture.

• Include Grains: Add quinoa or barley for more complex carbs.

• Top With Seeds: Finish with pumpkin or sunflower seeds for crunch.

PREPPING AND STORAGE

• Refrigerate Leftovers: Store them in an airtight container for up to 4 days.

• Freeze For Later: Freeze-cooled stew for up to 2 months.

• Reheat Gently: Warm on the stove with a splash of Broth or water.

• Meal Prep Tip: Pre-chop all ingredients and cook lentils in advance to save time.