If you’re looking for a hearty, nutritious, and warming meal, this Lentil and Sweet Potato Stew is just what you need. Packed with protein-rich lentils, sweet potatoes, and aromatic spices, this stew is the ultimate comfort food. It’s not only filling and flavorful, but also vegan and gluten-free, making it a perfect meal for any time.
Ready to cook up a bowl of coziness? Let’s get started!
Lentil and Sweet Potato Stew
Try this Lentil and Sweet Potato Stew! A hearty, nutritious, and comforting vegan stew that’s perfect for cozy nights and meal prep.
Ingredients
For the Stew
- 1 cup dried green or brown lentils rinsed
- 1 large sweet potato peeled and diced
- 1 onion diced
- 3 garlic cloves minced
- 1 carrot diced
- 1 celery stalk diced
- 1 14.5 oz can diced tomatoes
- 4 cups vegetable broth or water
- 1 tsp ground cumin
- 1 tsp ground paprika
- 1/2 tsp ground turmeric
- 1/2 tsp ground cinnamon
- 1/4 tsp cayenne pepper optional, for heat
- 1 bay leaf
- Salt and freshly ground black pepper to taste
- 2 tbsp olive oil
- Fresh cilantro or parsley chopped (for garnish)
- Lemon wedges for serving
Optional Add-Ins
- A handful of spinach or kale for extra greens
- 1/2 cup coconut milk for added creaminess
- 1 tbsp lemon juice for a citrusy finish
Substitutions
- Vegan/Vegetarian: This recipe is naturally vegan and vegetarian.
- Low-Sodium: Use low-sodium vegetable broth and reduce added salt.
Instructions
Sauté the Vegetables
- Heat 2 tbsp of olive oil in a large pot over medium heat.
- Add the diced onion, carrot, and celery. Cook for 5-7 minutes until softened.
- Add the minced garlic and cook for another 1-2 minutes until fragrant.
Add the Spices
- Stir in the cumin, paprika, turmeric, cinnamon, and cayenne pepper (if using).
- Cook for 1-2 minutes, allowing the spices to bloom and become fragrant.
Add the Lentils and Sweet Potatoes
- Add the lentils, diced sweet potatoes, diced tomatoes (with their juices), vegetable broth, and bay leaf.
- Stir everything together and bring the mixture to a boil.
Simmer the Stew
- Once boiling, reduce the heat to low, cover the pot, and simmer for 25-30 minutes, or until the lentils and sweet potatoes are tender.
- Stir occasionally to prevent sticking.
Taste and Adjust Seasoning
- Remove the bay leaf.
- Taste the stew and season with salt and pepper to your liking.
- If you’d like a creamier texture, stir in some coconut milk or a splash of lemon juice for brightness.
Serve
- Ladle the Lentil and Sweet Potato Stew into bowls, garnish with fresh cilantro or parsley, and serve with lemon wedges on the side.
- Enjoy!
Notes
Nutritional Information (Per Serving):
- Calories: 250-300
- Carbohydrates: 45g
- Protein: 12g
- Fat: 7g
- Saturated Fat: 1g
- Sodium: 500mg
- Fiber: 10g
- Sugar: 8g
Notes/Advice:
- Additions/Subtractions:
- If you prefer a thicker stew, use an immersion blender to blend a portion of the stew before serving.
- You can substitute red lentils for a quicker-cooking version, but be aware that red lentils will break down more and create a creamier texture.
- For a heartier stew, add cubed butternut squash or additional vegetables like zucchini or bell peppers.
Variations:
- Coconut Lentil Stew: Stir in 1/2 cup of coconut milk toward the end of cooking for a creamy, tropical twist.
- Spicy Lentil Stew: Add more cayenne pepper or a dash of hot sauce for a spicier version.
- Green Lentil and Kale Stew: Stir in a handful of chopped kale or spinach during the last 5 minutes of cooking for extra greens.
Suggestions:
- Serving Ideas: Serve this stew with crusty bread or over quinoa or rice for a heartier meal. It also pairs well with a simple side salad or roasted vegetables.
- Make It Ahead: This stew stores well and tastes even better the next day. Make it ahead for meal prep and store in the fridge for up to 4 days, or freeze for up to 3 months.
- Storage Tips: Store leftovers in an airtight container in the fridge for up to 4 days. To reheat, warm the stew gently on the stovetop or in the microwave.
Final Thoughts:
And there you have it—Lentil and Sweet Potato Stew that’s hearty, comforting, and packed with flavor! This vegan stew is loaded with nutrients and is perfect for a cozy night in or for meal prepping for the week. Whether you’re serving it with a side of crusty bread or enjoying it on its own, this stew is sure to satisfy. So grab your lentils and sweet potatoes, and enjoy a bowl of warm, wholesome goodness!
