November 21, 2017 - Lentil Sweet Potato Stew
Red lentils work nicely to thicken this chili from our 21-Day Kickstart program, while the sweet potato gives a mellow, smooth contrast to the spices. Register now to receive 21 days of meal plans, healthful recipes, and nutrition tips from our experts!
Makes 6 servings
Splash of water
1 3/4 cups diced onion
1 cup diced celery
2 to 2 1/2 cups peeled and cubed (1-inch) orange-fleshed sweet potatoes
3 large cloves garlic, minced
1 teaspoon sea salt
Ground black pepper, to taste
2 teaspoons chili powder
1 teaspoon paprika
1/2 teaspoon freshly grated nutmeg
1/2 teaspoon cumin
1/4 teaspoon cinnamon
1/2 teaspoon crushed red pepper flakes (or to taste)
1 1/4 cups dry red lentils
2 1/2 cups water
1 (28-ounce) can crushed tomatoes
1 (14-ounce) can black or kidney beans, rinsed
1 bay leaf
3 tablespoons freshly squeezed lime juice
Lime wedges (for serving)
In large pot on medium heat, add water, onions, celery, sweet potatoes, garlic, salt, pepper, and spices, and stir through.
Cover and cook for 6 to 8 minutes, stirring occasionally; reduce heat if onions are sticking to bottom of pot. Rinse lentils. Add to pot with water, tomatoes, beans, and bay leaf, and stir to combine. Increase heat to bring to a boil.
Reduce heat to low, cover, and simmer for 25 minutes, or until sweet potatoes are softened, stirring occasionally. Stir in lime juice and serve portions with lime wedges.
Cooking Note: If you only have whole or diced tomatoes, use a hand blender to “crush” them: First pour off some liquid from can into pot, then use a hand blender to puree tomatoes directly in the can.
Source: Eat, Drink & Be Vegan by Dreena Burton of www.PlantPoweredKitchen.com
Per serving: Calories: 306; Fat: 1.4 g; Saturated Fat: 0.3 g; Calories from Fat: 3.9; Cholesterol: 0 mg; Protein: 18.5 g; Carbohydrates: 58.6; Sugar: 9.7 g; Fiber: 15.1 g; Sodium: 451 mg; Calcium: 136 mg; Iron: 7.4 mg; Vitamin C: 31 mg; Beta-Carotene: 5386 mcg; Vitamin E: 1.8 mg
Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.