Description
Warm and deliciously fragrant spices make this yummy Moroccan-inspired sweet potato and lentil stew a new family favorite. A fabulous Whole Food Plant Based recipe. Vegan, oil free, sugar free, gluten free, no highly processed ingredients.
Ingredients
Scale
- 1 large yellow onion, finely diced
- 1 large carrot, finely diced
- 3 sweet potatoes, peeled and chopped into 1-inch pieces
- 1 ½ cups uncooked small brown lentils
- 7 to 8 cups water (or broth)
- 1 cup vegetable broth
- 1 [14.5 oz] can petite diced tomatoes, pureed
- 2 cups packed fresh baby spinach
- 1 bay leaf
- 1 teaspoon cumin
- ½ teaspoon ground coriander
- ½ teaspoon turmeric
- 2 ½ to 3 teaspoons sea salt
- 1/4 teaspoon black pepper
- Fresh cilantro, chopped
Instructions
- Sauté: In a large ceramic/enamel-lined Dutch oven or similar stock pot, add the finely minced onion and carrot; sauté over medium heat until they begin to soften, approximately 4 to 5 minutes. Add a tablespoon or so of water if the onions and carrots start to stick and/or to prevent burning.
- Simmer: Add all the other the remaining ingredients to the Dutch oven, except the baby spinach and cilantro, bring to boil, then immediately lower to a simmer. Stir well to incorporate all the ingredients.
- Texture: Simmer uncovered over medium-low heat for 45 minutes. At 45 minutes, push the potatoes over to the side of the pot (as much as possible) and remove approximately one cup of the cooked lentils and place them in a wide bowl. Smash them with a fork or potato masher, then return to the pot.
- Finish: Test the flavors, add more spices, if necessary, to achieve the level of flavor you desire. Add the baby spinach and cook for another 15 minutes.
- Clean: Discard the bay leaf.
- Garnish: Top individual servings with freshly chopped cilantro.
Notes
Small Brown Lentils (Pardina/Spanish Brown) are recommended, but others can be used with cooking time adjustments. Cut sweet potatoes into 1-inch pieces to prevent them from disintegrating. Adjust broth/water ratio based on the intensity of your vegetable broth. Use 7 cups of water for a thicker stew and 8 cups for a thinner consistency. Storage: Refrigerate and consume within 7 to 10 days.
- Prep Time: 10 minutes
- Cook Time: 1 hour 5 minutes
- Category: Dinner
- Method: Stovetop
- Cuisine: Moroccan
Nutrition
- Serving Size: 1 serving
- Calories: 280 kcal
- Sugar: 9 g
- Sodium: 850 mg
- Fat: 1.5 g
- Saturated Fat: 0.2 g
- Unsaturated Fat: 1.3 g
- Trans Fat: 0 g
- Carbohydrates: 42 g
- Fiber: 14 g
- Protein: 16 g
- Cholesterol: 0 mg
Keywords: Moroccan stew, sweet potato, brown lentils, vegan, oil-free, gluten-free, Whole Food Plant Based, dinner