This robust Lentil and Sweet Potato Stew is not only tasty but incredibly filling and can be prepared in less than 30 minutes, making it an ideal weeknight dinner! A wholesome meal crafted from pantry essentials, it’s gluten-free, dairy-free, and vegan.
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It’s that season once again to enjoy all the soups! This comforting Lentil and Sweet Potato Stew is packed with flavor and filled with nutritious ingredients that make you feel satisfied and nourished. Utilizing simple pantry staples, this lentil stew covers all the bases and warms you from within. A delightful recipe to relish during chilly months, for meal prep on Sundays, or whenever you’re in need of some wholesome comfort food.
Why You’ll Adore this Recipe
- Nutritious – this sweet potato lentil stew is loaded with fiber, plant-based protein, and is inherently vegan and gluten-free.
- Fast and simple – everything cooks together in a single pot in just 30 minutes for a tasty and convenient weeknight meal.
- Delicious – the lentils absorb all the wonderful flavors, making every mouthful absolutely delightful!
- Perfect for meal prepping – the flavors intensify as it sits, making leftovers taste even better the following day.
Ingredients You Will Require
- lentils – the foundation of this stew, rich in plant-based protein, fiber, and iron, making the dish both hearty and nourishing. I opted for green lentils, but brown, red or a mixture would also work.
- sweet potatoes – contribute natural sweetness, vibrant color, and a creamy consistency as they cook down. They’re also full of vitamin A and antioxidants.
- onion – I used one medium onion, which enhances the flavors and complements the other ingredients in this soup.
- garlic – you can opt for fresh minced garlic or pre-minced garlic from a jar.
- vegetable broth – I chose low-sodium vegetable broth, though chicken broth or any stock available in your pantry would suffice.
- spices – a mix of turmeric, cumin, and bay leaves. You could also include a pinch of coriander, garam masala, or chili powder for heat.
- salt + black pepper – essential for seasoning and enhancing the soup’s flavor.
- fresh herbs – I prefer to garnish this soup with fresh parsley or cilantro at the end for added color and taste.
Steps to Create Lentil Stew
- Sauté the onion. Drizzle olive oil in a large dutch oven or pot over medium-high heat and sauté onion for 3 to 4 minutes. Add the garlic and sauté for another minute.
- Allow the soup to simmer. Add the other ingredients (excluding the salt) and bring to a high boil. When boiling, reduce the heat to a low simmer and let it cook uncovered for 20 to 30 minutes, until lentils are tender and intact.
- Serve and savor! Take the stew off the heat, season with salt, and garnish with fresh parsley. Spoon the soup into bowls and serve with crusty bread or warm naan, if preferred.
Why Add Salt at the End?
Here’s a tip for achieving perfectly tender, non-mushy lentils. Bring everything to a rapid boil in a large pot (excluding the salt). Turn the heat down to very low for a gentle simmer (just a subtle bubble) without covering. Let the lentils simmer uncovered for about 20 to 30 minutes until cooked through but not breaking apart. After removing from heat, add your salt. Adding salt at the very end halts the cooking process and results in perfectly cooked lentils!
Advice for the Best Lentil Stew
- Rinse lentils thoroughly – washing the lentils under cold water eliminates excess starch and debris. This crucial step enhances the lentils’ texture and keeps the broth from becoming murky.
- Cut sweet potatoes uniformly – chopping the sweet potatoes into uniform sizes ensures even cooking in the stew.
- Don’t rush the simmer – after bringing the stew to a boil, reduce to a gentle simmer; slow cooking allows the flavors to develop fully. This also keeps the lentils from splitting and getting mushy.
- Tweak thickness – feel free to add more broth for a soupier stew or simmer longer for a thicker consistency. Allowing the stew to sit for 10 minutes before serving will aid in thickening.
- Add salt at the end – this is an easy method to ensure your lentils are perfect in the stew. Salting prematurely may hinder the pectin in lentils, causing them to toughen.
How to Personalize this Stew
- Add leafy greens – stir in spinach or kale during the last few minutes of cooking for an extra boost of color and nutrition.
- More vegetables – alongside leafy greens, consider adding other vegetables such as carrots, cauliflower, broccoli, or even tomatoes to introduce acidity and richness to the stew.
- Extra protein – to make this stew more substantial, feel free to mix in chickpeas, white beans, or even cubed tofu or tempeh for an additional protein boost.
- Make it creamy – for a richer, creamier stew, stir in some coconut milk or coconut cream towards the end of cooking.
- Make it spicy – incorporate red pepper flakes, cayenne pepper, or a dash of smoked paprika for added heat and a smoky profile in this stew.
- Make it heartier – serve this sweet potato lentil soup over brown rice or quinoa for a more filling meal.
- Brighten it up – finish off this lentil and sweet potato stew with a squeeze of fresh lemon juice just before serving for a bright flavor.
Preparation and Storage
Leftovers can be kept in a sealed, airtight container in the fridge for up to 4 to 5 days. You can easily reheat the lentil stew on the stovetop or microwave, adding a splash of broth if necessary.
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Other Soup and Stew Recipes
Wishing you all enjoy this Lentil and Sweet Potato Stew! If you adore this as much as we do, please leave a ⭐️⭐️⭐️⭐️⭐️ star rating below and don’t forget to tag me on Instagram using the hashtag #eatyourselfskinny!
In a large pot over medium-high heat, drizzle a bit of olive oil and sauté onion and garlic until fragrant, approximately 3 minutes. Incorporate the remainder of your ingredients up to the pepper (we’ll add the salt later), increase the heat to high, and bring everything to a rapid boil.
When boiling, lower the heat to a low simmer and cook uncovered for about 20 to 30 minutes, until lentils are thoroughly cooked but not mushy.
Take the stew off the heat and stir in the salt. Garnish with fresh parsley, serve, and relish!
Serving: 1/6th of recipe | Calories: 239kcal | Carbohydrates: 39.4g | Protein: 11.7g | Fat: 2.9g | Saturated Fat: 0.3g | Sodium: 373.1mg | Fiber: 16.6g | Sugar: 3.5g
Nutrition information is automatically calculated, so should only be used as an approximation.
**Robust Lentil and Sweet Potato Stew Recipe**
As the days shorten and temperatures drop, few things provide solace quite like a warm, hearty stew. One dish that captures this essence is the Lentil and Sweet Potato Stew. Bursting with nutrients, flavor, and a hint of spice, this stew is both satisfying and straightforward to make. Whether you’re an experienced cook or just starting out, this recipe is bound to become a favorite in your kitchen.
**Ingredients:**
– 1 tablespoon olive oil
– 1 large onion, diced
– 2 cloves garlic, minced
– 2 medium sweet potatoes, peeled and cubed
– 1 cup dried lentils, rinsed and drained
– 1 can (14.5 oz) diced tomatoes
– 4 cups vegetable broth
– 1 teaspoon ground cumin
– 1 teaspoon ground coriander
– 1/2 teaspoon smoked paprika
– 1/2 teaspoon turmeric
– Salt and pepper to taste
– 2 cups kale or spinach, chopped
– Fresh cilantro or parsley for garnish (optional)
– Lemon wedges for serving (optional)
**Instructions:**
1. **Prepare the Base:**
In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté for about 5 minutes until translucent. Stir in the minced garlic and cook for another minute, being careful not to burn it.
2. **Add Vegetables and Lentils:**
Incorporate the cubed sweet potatoes into the pot, mixing them with the onion and garlic. Then, introduce the rinsed lentils, diced tomatoes with their juice, and vegetable broth. Stir thoroughly to combine.
3. **Season the Stew:**
Sprinkle in the ground cumin, coriander, smoked paprika, and turmeric. Season to taste with salt and pepper. Combine everything, ensuring that the spices are evenly distributed throughout the stew.
4. **Simmer:**
Bring the mixture to a boil, then decrease the heat to low. Cover the pot and allow it to simmer for approximately 30-40 minutes, or until the lentils and sweet potatoes are tender. Stir occasionally to avert sticking.
5. **Add Greens:**
When the lentils and sweet potatoes are fully cooked, add the chopped kale or spinach to the pot. Stir and cook for an additional 5 minutes until the greens are wilted and tender.
6. **Serve:**
Dish out the stew into bowls and garnish with fresh cilantro or parsley if desired. Serve with lemon wedges on the side for an added kick of flavor.
**Nutritional Benefits:**
This Lentil and Sweet Potato Stew is not only delectable, but also rich in nutrients. Lentils provide a significant source of plant-based protein and fiber, promoting a healthy digestive system and prolonged satiety. Sweet potatoes are abundant in vitamins A and C, offering antioxidant advantages. The addition of greens such as kale or spinach enhances the iron and vitamin K content of the dish.
**Customization Tips:**
– For added protein, consider mixing in chickpeas or tofu.
– If you enjoy spicy stews, include a pinch of cayenne pepper or a chopped chili.
– For a creamier texture, blend a portion of the stew and combine it back into the pot.
**Conclusion:**
The Robust Lentil and Sweet Potato Stew is an adaptable and nutritious option perfect for any season. Its rich flavors and wholesome ingredients create a comforting meal that everyone can appreciate, whether you seek a vegan choice or simply a delightful, healthy dinner. Enjoy this stew alongside crusty bread or atop a bed of rice for a complete meal.
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