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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
  • 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
  • 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

Ingredients

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  • 2 tsp water | oil
  • 1 onion - finely diced
  • 2 celery stalks - finely diced
  • 2 garlic cloves - finely chop
  • ½ cup parsley - finely chop
  • ½ - 1 tsp dried chilli flakes
  • 1 cup lentils - pardina | puy | brown
  • 1 big can crushed tomatoes | 28oz | 784g
  • 4 cups water | broth | stock
  • 3 cups sweet potatoes - small dice
  • 6 cups spinach leaves
  • 1 tsp dulse | salt
  • 20 grinds black pepper
  • 1 cup parsley | cilantro - fine chop

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 Hat Icon 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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