Red Lentil and Sweet Potato Stew
User Reviews
4.9
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Prep Time
25 mins
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Cook Time
20 mins
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Total Time
45 mins
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Servings
6 large bowls
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Calories
241 kcal
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Course
Main Course, Soup
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Cuisine
Vegan, gluten-free
Red Lentil and Sweet Potato Stew
Description
The Red Lentil and Sweet Potato Stew features a blend of cooked red lentils and tender sweet potatoes enriched with diced tomatoes and a vegetable broth base. Aromatic spices cumin and smoked paprika are sautéed with garlic, onions, and carrots to build deep, earthy flavors. The lentils soften well, contributing protein and a creamy texture, while sweet potatoes provide sweetness and body.
Cooking involves sautéing vegetables with spices before adding broth, tomatoes, and lentils to simmer until tender. Optional spinach stirred in near the end adds color and freshness. The result is a thick, stew-like consistency balancing spice warmth, vegetable sweetness, and savory undertones.
Serve this stew hot on its own or alongside bread for a filling meal. It is flexible to variation with other vegetables or spices as preferred and supports easy adjustments for seasoning and texture.
To maintain a no-oil preparation, water or broth is used for sautéing. Lentils should be well rinsed to remove impurities before cooking. Salt and pepper are added minimally to taste before serving.
Ingredients
- 1 yellow onion
- 3 carrot medium
- 1 sweet potato large
- 3-4 cloves garlic
- 15 oz. diced tomatoes or fire-roasted, canned
- 1 1/2 cups red lentils uncooked, split
- 6 cups vegetable broth (or 4 cups broth + 2 cups water)
- 2 tsp. cumin ground
- 1 1/2 tsp. smoked paprika
Optional:
- 1 cup spinach or other greens, to stir in at the end
Instructions
- Dice onion and carrot.
- In a large stockpot over medium-high heat, sauté onion and carrot for about 7 minutes. (I use 3 Tbsp. water/broth for no-oil sauté method, adding more liquid as necessary.)
- Meanwhile, mince garlic. Peel and dice sweet potato.
- When onion is translucent, add cumin, paprika, and minced garlic. Stir and sauté 1 minute, adding a touch more liquid if it dries out.
- Add sweet potato to stockpot. Stir and cook 2 minutes.
- Add diced tomatoes and vegetable broth. Rinse and drain lentils well, then add to pot. Stir.
- Bring to a light boil, then cover, and reduce heat to medium-low.
- Lightly simmer for about 20 minutes or until lentils and sweet potatoes are tender. Add roughly chopped spinach (or other greens of choice) during last couple minutes of cooking if desired. Salt/pepper to taste before serving.
Notes
- Feel free to add or substitute vegetables like bell peppers, celery, zucchini, or kale to vary the stew.
- Adjust spices such as chili powder for more heat or different flavor profiles.
- The recipe is adaptable for fire-roasted tomatoes for enhanced smokiness.
- Spinach or other leafy greens can be stirred in near the end for added nutrition and color.
- Estimated nutritional information excludes optional spinach.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6large bowls
Amount Per Serving
Calories 241 kcal
% Daily Value*
| Calories | 241kcal | 12% |
| Carbohydrates | 46g | 15% |
| Protein | 14g | 28% |
| Fat | 1g | 2% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Potassium | 844mg | 18% |
| Fiber | 17g | 68% |
| Sugar | 8g | 16% |
| Vitamin A | 11295IU | 226% |
| Vitamin C | 13mg | 14% |
| Calcium | 83mg | 8% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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