The tradition of lentil stews dates back thousands of years to ancient Middle Eastern and Mediterranean cuisines. This modernized version combines protein-rich lentils with beta-carotene-packed sweet potatoes, creating a deeply satisfying one-pot meal that’s both nutritious and budget-friendly. I’ve perfected this recipe through countless winter evenings, finding the ideal balance of aromatics and spices.
Time Requirements
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Total Time: 50 minutes
- Servings: 6
Ingredients
For the Base
- 1 cup (200g) dried green or brown lentils, rinsed and sorted
- 1 large sweet potato (400g), cut into 1-inch cubes
- 1 large yellow onion (200g), finely diced
- 2 medium carrots (200g), diced
- 4 cloves garlic, minced
Liquids
- 2 cups (480ml) low-sodium vegetable broth
- 1 can (14 oz/400g) diced tomatoes with juice
- 2 tablespoons (30ml) extra virgin olive oil
- 1 tablespoon (15ml) tomato paste
Seasonings
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground coriander
- 1/2 teaspoon ground turmeric
- 1/4 teaspoon cinnamon
- 2 bay leaves
- 1 teaspoon sea salt
- 1/2 teaspoon freshly ground black pepper
- Pinch of red pepper flakes (optional)
For Garnish
- 1/4 cup fresh parsley, finely chopped
- 1 lemon, cut into wedges
- 2 tablespoons pumpkin seeds (optional)
Instructions
Preparation Phase
- Rinse lentils in a fine-mesh strainer, checking for any debris or stones.
- Peel and cube sweet potato into uniform 1-inch pieces for even cooking.
- Prepare all vegetables before starting to cook.
Cooking the Base
- Heat olive oil in a large Dutch oven or heavy-bottomed pot over medium heat.
- Add diced onions and a pinch of salt, cooking for 5-7 minutes until translucent.
- Stir in carrots and garlic, cooking for another 3-4 minutes until fragrant.
- Add tomato paste and all dry spices (except bay leaves), stirring constantly for 1 minute to bloom the spices.
Building the Stew
- Add lentils and sweet potatoes to the pot, stirring to coat with spices.
- Pour in diced tomatoes with their juice and vegetable broth.
- Add bay leaves and bring mixture to a boil.
- Reduce heat to low, cover, and simmer for 25-30 minutes, stirring occasionally.
- Check lentils and sweet potatoes for tenderness – they should be soft but not mushy.
- Season with additional salt and pepper to taste.
Finishing Touches
- Remove bay leaves.
- Let stew rest for 5-10 minutes to thicken slightly.
- Garnish with fresh parsley and a squeeze of lemon juice.
- Top with pumpkin seeds if desired.
Storage and Reheating
- Store in an airtight container in the refrigerator for up to 5 days.
- Freeze portions for up to 3 months.
- When reheating, add a splash of water or broth to reach desired consistency.
Recipe Variations
- Add leafy greens like spinach or kale in the last 5 minutes of cooking
- Incorporate coconut milk for a creamier consistency
- Use butternut squash instead of sweet potato
- Add additional vegetables like celery or bell peppers
- Spice it up with harissa paste or curry powder
Nutrition Information
Per Serving (1/6 of recipe):
- Calories: 250
- Protein: 12g
- Carbohydrates: 40g
- Dietary Fiber: 16g
- Fat: 6g
- Saturated Fat: 1g
- Sodium: 480mg
- Potassium: 820mg
- Iron: 20% DV
- Vitamin A: 180% DV
- Vitamin C: 25% DV
- Calcium: 8% DV
Chef’s Tips
- Don’t skip rinsing the lentils – this removes any dust and helps prevent foaming
- Cut sweet potatoes uniformly for even cooking
- Bloom the spices in oil to release their full flavor potential
- Adjust liquid levels during cooking if needed – different lentils may absorb more or less
- The stew will thicken as it cools
- A splash of acid (lemon juice) at the end brightens all the flavors
This hearty lentil and sweet potato stew is perfect for meal prep and actually improves in flavor the next day as the spices meld together. It’s an excellent source of plant-based protein, fiber, and complex carbohydrates, making it ideal for anyone following a vegetarian or vegan diet. Serve with crusty whole grain bread or over quinoa for a complete meal.
