It’s this time of the year for cozy blankets, hot chocolate, and of course hearty, flavorful soups.
This healthy a delicious Sweet Potato and Lentil Stew is perfect to get warm on the chilly fall evening.
Sweet potatoes have relatively low GL index, thanks to their soluble fiber (the kind that helps keep blood sugar under control and reduces overall cholesterol levels). They are also rich in potassium, the mineral known for bringing blood pressure down, and antioxidants that protect healthy cells from damage caused by free radicals. The peak season for sweet potatoes is October through January. So it’s about time!
Lentils are an excellent source of slow-digesting protein, dietary fiber, folate, and manganese.
Garlic helps boost your immune system, reduce fatigue, improve cholesterol levels and insulin sensitivity.
And of course, I have to mention the numerous health benefits of the spices used in this meal, just to name a few: Tumeric fights inflammation; Ginger relieves nausea, as well as muscle pain and soreness; Cumin, Black, and Cayenne pepper improve digestion; Coriander controls blood pressure, Sugar, and Cholesterol.
Page Contents
Savory Sweet Potato and Red Lentil Stew
Ingredients
- 1 Large Sweet potato (160 g), peeled and cubed
- 1 Cup Red Lentils, thoroughly rinsed and drained
- 1 Medium Carrot, peeled and chopped
- 1/2 Onion, diced (80 g)
- 2-3 Cloves Garlic, minced (1 Tbsp)
- 2 Tbsp Olive oil (not the extra-virgin) or Avocado oil
- Salt to taste
- 6 cups Vegetable Broth (I like "Imagine" Organic, Low Sodium broth)
Spices:
- 1 tsp Tumeric
- 1/2 tsp Paprika
- 1/2 tsp Black pepper
- 1/4 tsp Cayenne pepper
- 1 tsp Cumin
- 1 tsp Ground Ginger
- 1/2 tsp Coriander
For Serving:
- Fresh Cilantro, chopped
- Lemon halves (optional)
Instructions
- Heat 1 Tbsp of oil in a large pot over medium heat. Add carrot and onion and saute about 3 minutes.
- Add the remaining 1 Tbsp of oil along with garlic and all the spices. Saute one more minute, until fragrant.
- Add vegetable broth, sweet potatoes, red lentils, and salt. Bring to boil, then reduce the heat to medium-low, cover the pot, leaving the small portion of the pot vented.
- Simmer about 30 minutes, or until sweet potatoes are tender.
- You can leave the soup chunky or puree it with a blender.
- Serve immediately, top with fresh cilantro and lemon juice (optional)
Nutrition Facts
Savory Sweet Potato and Red Lentil Stew
Serves: 4 Servings
| Amount Per Serving: | ||
|---|---|---|
| Calories | 343 kcal | |
| % Daily Value* | ||
| Total Fat 8 g | 12.3% | |
| Saturated Fat | 0 | |
| Trans Fat | ||
| Cholesterol | 0 | |
| Sodium 443 mg | 18.5% | |
| Total Carbohydrate 52 g | 17.3% | |
| Dietary Fiber 17.5 g | 70% | |
| Sugars 8.5 g | ||
| Protein 16 g | ||
| Vitamin A | Vitamin C | |
| Calcium | Iron | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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