SWEET POTATO AND LENTIL STEW
Sweet Potato and Lentil Stew is the epitome of nourishing and comfort-filled cooking. This vibrant one-pot dish pairs protein-rich red lentils with sweet, tender diced sweet potato and mild aromatic onion for a wholesome and balanced bowl. Seasoned simply with paprika, it offers a hint of smoky warmth that perfectly complements the natural sweetness of the potatoes. The red lentils break down beautifully as they simmer, thickening the broth naturally without the need for cream or flour. Ideal for chilly evenings or busy weeknights, this vegan stew is both filling and easy to prepare. It’s packed with fibre, iron, complex carbohydrates and plant-based protein, supporting digestive health and lasting energy. Whether you enjoy it solo or pair it with a slice of rustic bread or brown rice, this stew is a budget-friendly and delicious way to fuel your day with hearty goodness.
RECIPE CATEGORY
Dinner
SERVING SIZE
1
CUISINE
Middle Eastern
PREPARATION/TECHNIQUES
One-Pot Wonders
OCCASION/HOLIDAY
Winter
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan
DISH TYPE
Soup / Stew
INGREDIENTS
- ½ cup red lentils
- ½ cup diced sweet potato
- ¼ cup onion, chopped
- 1½ cups water
- ½ tsp paprika
- Salt and black pepper to taste (optional)
FULL NUTRITIONAL INFORMATION
- Calories: 418.6 kcal
- Fat: 1.3 g
- Carbohydrate: 79.7 g
- Sugar: 6.6 g
- Sodium: 1302.8 mg
- Fibre: 13.8 g
- Protein: 25.4 g
- Calcium: 84.2 mg
- Iron: 7.2 mg
- Potassium: 981.2 mg
PREPARATION
- Sauté The Onion: In a saucepan, add a splash of water or oil and sauté the chopped onion over medium heat for 3 to 4 minutes until soft and translucent.
- Add Sweet Potato And Paprika: Stir in the diced sweet potato and paprika. Mix well to coat the vegetables evenly in the spice.
- Add Lentils And Water: Pour in the water and add the rinsed red lentils. Stir to combine all ingredients.
- Simmer The Stew: Bring to a boil, then reduce the heat and simmer uncovered for 18 to 20 minutes or until the lentils break down and the sweet potatoes are fork-tender.
- Season And Serve: Add salt and pepper to taste. Serve hot, optionally garnished with parsley, lemon zest or chilli flakes.
PREP TIME
5 minutes
COOKING TIME
20 minutes
TIPS
- Dice Evenly: Cut sweet potato into small, uniform cubes to ensure even cooking and a tender result.
- Creamy Texture: For a smoother consistency, blend half the stew or mash gently with the back of a spoon.
- Enhance Smokiness: Use smoked paprika for a deeper and more complex flavour.
- Broth Option: Substitute water with low-sodium vegetable broth for an extra flavourful base.
- Rinse Lentils: Always rinse red lentils under cold water to remove starch and prevent cloudiness.
VARIATIONS
- Boost Protein: Add a spoonful of hemp seeds or stir in pre-cooked chickpeas.
- Spice It Up: Add cumin, coriander or cayenne for a bolder flavour profile.
- Add Greens: Toss in baby spinach or chopped kale in the final few minutes of cooking.
- Make It Creamy: Finish with a swirl of coconut milk or almond cream for a rich finish.
- Bulk It Up: Serve over quinoa or bulgur wheat for a more substantial meal.
PREPPING AND STORAGE
- Refrigeration: Let the stew cool completely before storing it in a sealed container. Keeps well in the fridge for 4 to 5 days.
- Freezing: Freeze in single-serve portions for up to 2 months. Thaw overnight in the fridge for best texture.
- Reheating: Reheat over low heat on the hob, adding water if the stew has thickened. Microwave with a splash of water and stirring halfway.
- Batch Cooking: Easily doubled or tripled for weekly meal prep. Flavours deepen over time, making it ideal for leftovers.