Ingredients with Measurements:
- 1 cup dried green lentils
- 1 large sweet potato, peeled and diced
- 1 onion, diced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground coriander
- 1/4 teaspoon cayenne pepper
- 4 cups vegetable broth
- 1 can diced tomatoes (14.5 oz)
- Salt and pepper to taste
- Fresh cilantro or parsley for garnish
Special equipment needed:
- Large pot or Dutch oven
- Wooden spoon or spatula
Step-by-step instructions:
1. Rinse the lentils in a colander and pick out any debris. Set aside.
2. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion and garlic and sauté until the onion is translucent, about 5 minutes.
3. Add the diced sweet potato and spices (cumin, paprika, coriander, and cayenne pepper) to the pot. Stir to coat the sweet potato in the spices and cook for 2-3 minutes.
4. Add the vegetable broth, diced tomatoes, and rinsed lentils to the pot. Stir to combine.
5. Bring the stew to a boil, then reduce the heat to low and cover the pot with a lid. Simmer for 30-35 minutes, or until the lentils and sweet potato are tender.
6. Season with salt and pepper to taste.
7. Serve hot, garnished with fresh cilantro or parsley.
Time:
Preparation time: 15 minutes
Cooking time: 35 minutes
Temperature:
Cook over medium heat until boiling, then reduce to low heat and simmer.
Serving size:
This recipe serves 4-6 people.
Nutritional information:
Calories: 230
Fat: 3g
Carbohydrates: 42g
Fiber: 16g
Protein: 12g
Substitutions for ingredients:
- You can use any color of lentils in this recipe, but green lentils hold their shape better than other varieties.
- If you don't have sweet potato, you can substitute with butternut squash or pumpkin.
- You can use chicken or beef broth instead of vegetable broth if you prefer.
Variations:
- Add chopped kale or spinach to the stew for extra nutrition.
- Use different spices to change the flavor of the stew, such as curry powder or chili powder.
- Top the stew with a dollop of plain Greek yogurt or sour cream for added creaminess.
Tips and tricks:
- To save time, you can use canned lentils instead of dried lentils. Just rinse and drain them before adding to the stew.
- If the stew is too thick, add more broth or water to thin it out.
- Leftovers can be stored in the fridge for up to 5 days or frozen for up to 3 months.
Storage instructions:
Leftovers can be stored in an airtight container in the fridge for up to 5 days.
Reheating instructions:
Reheat the stew in a pot over medium heat until heated through.
Presentation ideas:
Serve the stew in individual bowls and garnish with fresh cilantro or parsley.
Garnishes:
Fresh cilantro or parsley
Pairings:
- Serve with crusty bread or garlic bread for dipping.
- Pair with a side salad for a complete meal.
Suggested side dishes:
- Side salad
- Garlic bread
- Crusty bread
Troubleshooting advice:
- If the lentils are still hard after 30-35 minutes of cooking, add more broth or water and continue to simmer until tender.
- If the stew is too thin, let it simmer uncovered for a few minutes to thicken.
Food safety advice:
- Make sure to rinse the lentils before using them in the recipe.
- Store leftovers in the fridge within 2 hours of cooking.
- Reheat leftovers to an internal temperature of 165°F (74°C) before eating.
Food history:
Lentil stew is a popular dish in many cultures around the world, including the Middle East and India. Lentils are a great source of protein and fiber, making them a staple in vegetarian and vegan diets.
Flavor profiles:
This stew has a warm and spicy flavor from the cumin, paprika, coriander, and cayenne pepper. The sweet potato adds a touch of sweetness and the lentils provide a nutty flavor and hearty texture.
Serving suggestions:
Serve this stew as a main dish for lunch or dinner. It's also great for meal prep and can be enjoyed throughout the week.
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Taste: Savory, Hearty, Comforting, Earthy, Sweet