Lentil Sweet Potato Stew
688
Calories
37g
Protein
124g
Carbs
8g
Fat
Red lentils and sweet potato simmered with tomato, spinach, and cumin until thick and hearty.
Kcal 688 · Protein 37 g · Carbs 124 g · $ 4.00 per serving
Protein 37g · Carbs 124g · Fat 8g
12 min
Prep
34 min
Cook
$ 4
Per Plate
688
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 1.5 cups red lentils
- 1 sweet potato, diced
- 1.5 cups diced tomato
- 1 cup cooked spinach (from 10 oz raw, one bag)
- 1 cup cooked carrot (from about 1.5 cups raw diced)
- 1 tsp cumin
- 1/4 cup coconut flakes
- 3 cups red lentils
- 2 sweet potato, diced
- 3 cups diced tomato
- 2 cups cooked spinach (from 20 oz raw, 2 bags)
- 2 cups cooked carrot (from about 3 cups raw diced)
- 2 tsp cumin
- 1/2 cup coconut flakes
- 6 cups red lentils
- 4 sweet potato, diced
- 6 cups diced tomato
- 4 cups cooked spinach (from 40 oz raw, 4 bags)
- 4 cups cooked carrot (from about 6 cups raw diced)
- 4 tsp cumin
- 1 cup coconut flakes
- 9 cups red lentils
- 6 sweet potato, diced
- 9 cups diced tomato
- 6 cups cooked spinach (from 60 oz raw, 6 bags)
- 6 cups cooked carrot (from about 9 cups raw diced)
- 6 tsp cumin
- 1 1/2 cups coconut flakes
- 12 cups red lentils
- 8 sweet potato, diced
- 12 cups diced tomato
- 8 cups cooked spinach (from 80 oz raw, 8 bags)
- 8 cups cooked carrot (from about 12 cups raw diced)
- 8 tsp cumin
- 2 cups coconut flakes
Before You Start
Rinse the red lentils, dice the sweet potato small so it cooks through, dice the carrot, and rinse the spinach.
How To Make It
- Warm a splash of water in a large pot over medium, about 1 minute, until it steams.
- Add the carrot and cook, stirring, 4 to 5 minutes, until it starts to soften.
- Add the red lentils, sweet potato, and diced tomato, pour in enough water to cover, and stir in the cumin.
- Bring to a boil over high, about 4 to 5 minutes, until it bubbles hard, then lower to a gentle simmer.
- Simmer, stirring now and then, 20 to 25 minutes, until the lentils are soft and the sweet potato is fork tender.
- Stir in the spinach and coconut flakes and cook, 1 to 2 minutes, just until the spinach wilts.
- Taste, season, and serve hot.
Fix It: If it catches on the bottom, lower the heat and stir; lentils sink and scorch if the simmer runs too hot.
Microwave
- Add the ingredients you would cook together to a microwave safe bowl along with their liquid.
- Cover loosely and microwave in one minute bursts, stirring between each, until hot through.
- Let it stand for a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories688
- Protein37g
- Carbs124g
- Fat8g
- Fiber39g
- Sodium188mg
Bonus Benefits
- Heart Health
- Gut Health
- Steady Energy
- Inflammation
- Eating Well
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Lentils: plant protein and fiber, reported to keep you full and steady your blood sugar.
Sweet Potato: beta-carotene and slow carbs, reported to give steady energy without the spike.
Lentils: plant protein and fiber, reported to keep you full and steady your blood sugar.
Sweet Potato: beta-carotene and slow carbs, reported to give steady energy without the spike.
Tools For This Recipe
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