4.9 from 72 votes
Red Lentil and Sweet Potato Stew
A nutrient-rich lentil stew with sweet potatoes and smoked paprika! Just 9 simple, healthy ingredients and wonderfully satisfying.
Prep Time
25 mins
Cook Time
25 mins
Total Time
45 mins
Servings: 6 large bowls
Calories: 241 kcal
Course:
Main Course , Soup
Cuisine:
Vegan , gluten-free
Ingredients
- 1 yellow onion
- 3 medium carrots
- 1 large sweet potato
- 3-4 cloves garlic
- 15 oz. can diced tomatoes (or fire-roasted)
- 1 1/2 cups split red lentils (uncooked)
- 6 cups vegetable broth (or 4 cups broth + 2 cups water)
- 2 tsp. ground cumin
- 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.
Cup of Yum
Notes
- Variations: Add other veggies or spices as you see fit. Bell pepper, celery, zucchini, kale, chili powder, fire-roasted tomatoes, etc.
- Nutrition: Estimated nutritional content is calculated without optional spinach.
Nutrition Information
Calories
241kcal
(12%)
Carbohydrates
46g
(15%)
Protein
14g
(28%)
Fat
1g
(2%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Potassium
844mg
(24%)
Fiber
17g
(68%)
Sugar
8g
(16%)
Vitamin A
11295IU
(226%)
Vitamin C
13mg
(14%)
Calcium
83mg
(8%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 6large bowls
Amount Per Serving
Calories 241
% 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.