Dive into a bowl of Spicy Lentil and Sweet Potato Stew, a dish that's as comforting as it is nutritious. With the natural sweetness of sweet potatoes balanced by the earthy lentils and a blend of warming spices, this stew is perfect for cozy evenings. Whether you're looking for a hearty meal to warm you up or a nutritious option packed with flavor, this stew has it all.
Preparation and Cooking Times
- Preparation Time: 20 minutes
- Cooking Time: 40 minutes
- Total Time: 1 hour
Servings and Serving Size
- Servings: 6
- Serving Size: 1 bowl (about 350 ml)
Nutritional Information (per serving)
- Calories: 250 kcal
- Protein: 10 g
- Carbohydrates: 45 g
- Dietary Fiber: 12 g
- Sugars: 8 g
- Fat: 4 g
- Saturated Fat: 0.5 g
- Cholesterol: 0 mg
- Sodium: 480 mg
Ingredients
- 1 tablespoon olive oil
- 1 large onion, diced (150 g)
- 2 garlic cloves, minced (10 g)
- 1 tablespoon fresh ginger, grated (15 g)
- 2 teaspoons ground cumin (4 g)
- 1 teaspoon ground coriander (2 g)
- 1 teaspoon ground turmeric (2 g)
- 1/2 teaspoon cayenne pepper (1 g)
- 2 medium sweet potatoes, peeled and diced (500 g)
- 1 cup red lentils, rinsed (200 g)
- 1 can (400 g) diced tomatoes
- 4 cups vegetable broth (1 liter)
- 1 teaspoon salt (5 g)
- 1/2 teaspoon black pepper (1 g)
- 1 cup spinach, chopped (30 g)
- Juice of 1 lime (30 ml)
- Fresh cilantro, for garnish
Method of Preparation
- Sauté the Aromatics: Heat the olive oil in a large pot over medium heat. Add the diced onion and sauté until translucent, about 5 minutes. Add the minced garlic and grated ginger, cooking for another 2 minutes.
- Spice it Up: Stir in the ground cumin, ground coriander, ground turmeric, and cayenne pepper. Cook for 1 minute until fragrant.
- Add Main Ingredients: Add the diced sweet potatoes, red lentils, diced tomatoes, and vegetable broth. Stir well to combine.
- Simmer: Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let it simmer for 30 minutes, or until the lentils and sweet potatoes are tender.
- Season and Finish: Season the stew with salt and black pepper. Stir in the chopped spinach and cook for another 2 minutes until wilted. Remove from heat and stir in the lime juice.
- Serve: Ladle the stew into bowls and garnish with fresh cilantro.
Tips for Culinary Success
- For an extra depth of flavor, roast the sweet potatoes before adding them to the stew.
- Adjust the level of cayenne pepper to suit your spice preference.
- Serve with a side of crusty bread or over a bed of rice for a more substantial meal.
Frequently Asked Questions (FAQs)
Can I use green or brown lentils instead of red lentils?
- Yes, but note that green or brown lentils have a longer cooking time and a firmer texture.
Is it possible to make this stew ahead of time?
- Absolutely! This stew tastes even better the next day. Store it in an airtight container in the fridge for up to 4 days.
Can I freeze this stew?
- Yes, you can freeze the stew for up to 3 months. Thaw it in the refrigerator overnight before reheating.
What can I use instead of spinach?
- Kale or Swiss chard are great substitutes for spinach.
Warm, nourishing, and full of flavor, this Spicy Lentil and Sweet Potato Stew is sure to become a staple in your kitchen. It's perfect for those chilly nights when you need something hearty and comforting. Enjoy the delightful blend of spices and the creamy texture of the sweet potatoes, all in one wholesome bowl.