Sweet Potato & Lentil Stew
Sweet potatoes and lentil stew with spinach and herbs is a simple, affordable and versatile dish; swap out ingredients and spice it up as you like.
- Serves4
- Cooks in 30 - 45 mins
- Prep time 10 mins
- High Fibre
High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.
- SOS-Free Salt-Oil-Sugar-Free
- Whole Food Plant Based
- Plant Protein
Recipes with plant protein-rich ingredients. Examples of plant-based high protein foods include; quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.
- Warming Grounding
Ingredients
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Method
Sweet Potato & Lentil Stew
SAUTE onion, garlic, celery, parsley, and chilli flakes in a stainless pot over medium heat with 2 tsp oil or 1 tbsp water. Saute for 5 mins, stirring often.
ADD rinsed lentils, crushed tomatoes, water | broth – lid on simmer 15 mins – stir occasionally.
ADD sweet potatoes and simmer for 10-15 mins until both lentils and potatoes are tender. Cooked = tender vegetable with a thick stew-style consistency. Turn off the heat.
STIR in spinach, salt | dulse and pepper. Taste adjust. Serve in bowls garnished with parsley or your choice of fresh herbs.
Serving Ideas
with sourdough or Gluten-Free Body Balance Bread toasted.
with parmesan, cashew parmesan, Spinach & Basil Pesto.
topped with any steamed greens or roasted vegetables, or Grilled Mushrooms.
accompanied with a Green Salad.
Chef tips + Ingredient Swaps + Ideas
OIL-FREE + SALT-FREE – use a splash of water to saute on medium heat, stirring often. Add 1 tbsp water if your veg begins to stick at any point. Use dulse, sea lettuce, seaweed, soy sauce, liquid aminos or miso instead of sea salt.
CANNED tomatoes – you can use x2 small 14.5 oz | 411g if you don’t have a large one. You may need to reduce it a little longer.
SPICE IT UP add more chilli to taste or make it more eastern or Indian-flavoured with spices like cumin, coriander, curry, and cardamom.
PEEL SWEET POTATOES or not? You do not need to peel potatoes; it depends on what textures you like; some peels will fall off during cooking. I do not peel the potatoes when cooking this for myself; I do when serving it to guests.
SWAP SWEET POTATOES for potatoes, squash, pumpkin, carrots, rutabaga, celeriac, and cauliflower – cooking times will vary.
SWAP Spinach for swiss chard, kale, braising greens, bok choy, cabbage.
THERAPEUTIC DIETS – Adapt the recipe and ingredients according to your healthcare provider. Please remember to read food ingredient labels.
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