Name: Lentil and Sweet Potato Stew
Ingredients: 2 Tablespoons Olive Oil: Extra virgin preferred for its flavour, used for sautéing the initial aromatics and building the flavour base. You can also use avocado oil or another neutral oil.; 1 Large Yellow Onion: Finely chopped. Provides a foundational sweet and savory flavour base when softened. About 1.5 cups chopped.; 2 Medium Carrots: Peeled and diced (about ¼-inch dice). Adds sweetness, colour, and a tender bite. About 1 cup diced.; 2 Celery Stalks: Diced (about ¼-inch dice). Contributes a subtle savoury, aromatic note essential to the stew’s depth. About 1 cup diced.; 4 Cloves Garlic: Minced. Adds pungent warmth and aromatic depth; adjust amount based on your preference for garlic.; 1 Large Sweet Potato: Peeled and cubed (about ½ to ¾-inch cubes). The star of the show, providing sweetness, creaminess, and vibrant colour. Choose firm sweet potatoes with smooth skin. About 3-4 cups cubed.; 1 ½ Cups Brown or Green Lentils: Rinsed thoroughly and picked over for any stones. These varieties hold their shape well during cooking, providing a pleasant texture. Do not use red lentils, as they will break down and become mushy.; 1 teaspoon Ground Cumin: Adds a warm, earthy, slightly smoky flavour crucial to the stew’s profile.; 1 teaspoon Smoked Paprika: Contributes a lovely smoky depth and rich colour. Sweet paprika can be substituted, but smoked is recommended for flavour.; ½ teaspoon Ground Coriander: Offers a slightly citrusy, earthy note that complements the cumin.; ¼ teaspoon Turmeric Powder: Adds a warm, peppery flavour and a beautiful golden hue, plus potential anti-inflammatory benefits.; Pinch of Cayenne Pepper or Red Pepper Flakes (Optional): For a touch of background heat. Adjust to your spice preference or omit entirely.; 1 (28-ounce / 796ml) Can Diced Tomatoes: Undrained. Adds acidity, liquid, and umami flavour. Fire-roasted diced tomatoes can add an extra layer of smoky flavour.; 6 Cups Vegetable Broth: Low-sodium preferred, so you can control the saltiness. Provides the liquid base for the stew and adds savoury depth. Water can be used in a pinch, but broth adds significantly more flavour.; 1 Teaspoon Salt (or to taste): Enhances all the flavours. Start with less and add more as needed, especially if your broth isn’t low-sodium.; ½ Teaspoon Black Pepper (or to taste): Freshly ground preferred for the best flavour.; 2 Cups Fresh Spinach or Kale (Optional): Stems removed, roughly chopped. Added at the end for extra nutrients and colour; wilts down significantly.; 1-2 Tablespoons Lemon Juice (Optional, but recommended): Freshly squeezed. Added at the very end to brighten up all the flavours.; Fresh Parsley or Cilantro: Chopped, for garnish. Adds freshness and visual appeal.

Ingredients

Scale

Here’s what you’ll need to create this wonderfully comforting and nutritious stew. Each ingredient plays a vital role in building layers of flavour and texture.

2 Tablespoons Olive Oil: Extra virgin preferred for its flavour, used for sautéing the initial aromatics and building the flavour base. You can also use avocado oil or another neutral oil.
1 Large Yellow Onion: Finely chopped. Provides a foundational sweet and savory flavour base when softened. About 1.5 cups chopped.
2 Medium Carrots: Peeled and diced (about ¼-inch dice). Adds sweetness, colour, and a tender bite. About 1 cup diced.
2 Celery Stalks: Diced (about ¼-inch dice). Contributes a subtle savoury, aromatic note essential to the stew’s depth. About 1 cup diced.
4 Cloves Garlic: Minced. Adds pungent warmth and aromatic depth; adjust amount based on your preference for garlic.
1 Large Sweet Potato: Peeled and cubed (about ½ to ¾-inch cubes). The star of the show, providing sweetness, creaminess, and vibrant colour. Choose firm sweet potatoes with smooth skin. About 3-4 cups cubed.
1 ½ Cups Brown or Green Lentils: Rinsed thoroughly and picked over for any stones. These varieties hold their shape well during cooking, providing a pleasant texture. Do not use red lentils, as they will break down and become mushy.
1 teaspoon Ground Cumin: Adds a warm, earthy, slightly smoky flavour crucial to the stew’s profile.
1 teaspoon Smoked Paprika: Contributes a lovely smoky depth and rich colour. Sweet paprika can be substituted, but smoked is recommended for flavour.
½ teaspoon Ground Coriander: Offers a slightly citrusy, earthy note that complements the cumin.
¼ teaspoon Turmeric Powder: Adds a warm, peppery flavour and a beautiful golden hue, plus potential anti-inflammatory benefits.
Pinch of Cayenne Pepper or Red Pepper Flakes (Optional): For a touch of background heat. Adjust to your spice preference or omit entirely.
1 (28-ounce / 796ml) Can Diced Tomatoes: Undrained. Adds acidity, liquid, and umami flavour. Fire-roasted diced tomatoes can add an extra layer of smoky flavour.
6 Cups Vegetable Broth: Low-sodium preferred, so you can control the saltiness. Provides the liquid base for the stew and adds savoury depth. Water can be used in a pinch, but broth adds significantly more flavour.
1 Teaspoon Salt (or to taste): Enhances all the flavours. Start with less and add more as needed, especially if your broth isn’t low-sodium.
½ Teaspoon Black Pepper (or to taste): Freshly ground preferred for the best flavour.
2 Cups Fresh Spinach or Kale (Optional): Stems removed, roughly chopped. Added at the end for extra nutrients and colour; wilts down significantly.
1–2 Tablespoons Lemon Juice (Optional, but recommended): Freshly squeezed. Added at the very end to brighten up all the flavours.
Fresh Parsley or Cilantro: Chopped, for garnish. Adds freshness and visual appeal.

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Instructions

Follow these steps carefully to build layers of flavour and achieve the perfect consistency for your Lentil and Sweet Potato Stew.

Prepare Your Vegetables: Begin by thoroughly washing, peeling (where necessary), and chopping/dicing your onion, carrots, celery, garlic, and sweet potato according to the ingredient list measurements. Having everything prepped before you start cooking (mise en place) makes the process smoother. Rinse the lentils under cold running water using a fine-mesh sieve until the water runs clear. Pick through them to remove any small stones or debris.
Sauté the Aromatics: Heat the olive oil in a large pot or Dutch oven over medium heat. Once the oil is shimmering slightly, add the chopped onion, diced carrots, and diced celery (this trio is known as a mirepoix). Cook, stirring occasionally, for about 7-10 minutes, or until the vegetables have softened and the onion is translucent. Don’t rush this step; softening the vegetables builds a crucial flavour base.
Add Garlic and Spices: Add the minced garlic, ground cumin, smoked paprika, ground coriander, and turmeric (and cayenne/red pepper flakes, if using) to the pot. Stir constantly for about 1-2 minutes until the spices are fragrant. Cooking the spices briefly in the oil helps to “bloom” them, intensifying their flavour and aroma. Be careful not to burn the garlic or spices.
Incorporate Sweet Potatoes and Lentils: Add the cubed sweet potatoes and the rinsed lentils to the pot. Stir everything together to coat the potatoes and lentils lightly with the spices and sautéed vegetables. Cook for another minute, stirring gently.
Add Liquids and Tomatoes: Pour in the diced tomatoes (undrained) and the vegetable broth. Stir well, scraping the bottom of the pot with a wooden spoon to lift any browned bits (fond) – these add a lot of flavour.
Bring to a Simmer: Increase the heat to medium-high and bring the stew to a gentle boil. Once boiling, reduce the heat to low, cover the pot, and let the stew simmer.
Simmer Until Tender: Allow the stew to simmer gently for about 30-40 minutes, or until the lentils are tender and the sweet potatoes are cooked through and easily pierced with a fork. Stir occasionally to prevent sticking, especially towards the end of the cooking time. Ensure the heat is low enough to maintain a gentle simmer, not a rolling boil. If the stew becomes too thick for your liking during cooking, you can add a little more vegetable broth or hot water, ¼ cup at a time.
Season and Add Greens (if using): Once the lentils and sweet potatoes are tender, stir in the salt and black pepper. Taste the stew and adjust seasoning as needed – it might need more salt, pepper, or even a pinch more cumin or smoked paprika depending on your preference. If you’re using spinach or kale, stir it in now. Cover the pot for a few minutes until the greens have wilted into the stew.
Finish with Lemon Juice: Turn off the heat. Stir in the optional (but highly recommended) fresh lemon juice. This brightens all the flavours and cuts through the richness of the stew beautifully.
Rest and Serve: Let the stew rest for 5-10 minutes off the heat before serving. This allows the flavours to meld further. Ladle the hot Lentil and Sweet Potato Stew into bowls and garnish with fresh chopped parsley or cilantro, if desired. See the “How to Serve” section for more ideas.

Nutrition

Serving Size: one normal portion
Calories: 450
Fiber: 20g
Protein: 18g