Lentil Sweet Potato Stew with Kale
This lentil sweet potato stew with kale is easy to make in one pot in about 40 minutes. It’s hearty, naturally gluten-free, high in protein and tastes even better the next day, making it a great dish for food prep. Enjoy this vegan stew all Winter long for a healthy and filling plant-based meal.
Recipe Nutrition Highlights
This hearty stew is full of nutrition thanks to the kale, sweet potato, lentils and other nutrient-dense ingredients. Let’s take a look at the health benefits of it’s three main ingredients.
- Sweet Potato. Sweet potato is an excellent source of carotenes and a good source of vitamin C and B6. They also contain manganese, copper, biotin, vitamin B2 and dietary fibre. The root storage proteins they contains exert significant antioxidant effects, which along with their vitamin C and carotene content make them an excellent food for boosting disease-fighting antioxidants in the body. In addition, unlike other starchy vegetables, sweet potatoes are classified as an “antidiabetic” food. Studies have shown that sweet potatoes actually help stabilize blood sugar levels and improve the response to. the hormone insulin.
- Kale. Kale is one of the most nutritious vegetables you can eat. Like sweet potatoes, it’s an excellent source of carotenes, vitamin B6 and vitamin C. It’s also a good source of fibre, copper, iron, vitamin E and calcium. Kale is a member of the cabbage family, exhibiting the same anticancer properties that collards and other greens in thiscategory do and it’s also extremely high in chlorophyll and the carotenes, beta-carotene, leutein and zeaxanthin. Hello, healthy, skin, bones and eyes!
- Lentils. Lentils are an excellent source of cholesterol-lowering fibre and not only do they help lower cholesterol they can help manage blood sugar disorders since their high-fibre content prevents blood sugar spikes after eating. Lentils have also been linked to reduced risk of breast cancer when eaten regularly and are high in many essential nutrients such as protein and folic acid.
Lentil Sweet Potato Stew with Kale
This hearty vegan lentil sweet potato stew is one of my favourite recipes. It’s easy to make in one pot, ready in about 30 minutes and tastes amazing. It has a curry base with fresh ginger, onion and garlic and the carrots, sweet potato, kale and lentils pack in the nutrition. The texture is perfectly creamy with delicious bites of sweet potato and carrot. This is a great recipe to make for food prep as the flavours only improve the next day. Try making a batch on Sundays so you’ve got cozy weeknight dinner ready to go!
Recipe Nutrition Details
This recipe makes 5 servings that each provide 263 calories with 52 grams of carbohydrates, less than 1 grams of fat and 12 grams of plant-based protein. You’ll also be getting 15 grams of dietary fibre, tons of vitamin A, almost all of your daily vitamin and a good amount of calcium and iron. It also provides a range of essential minerals, has antioxidant and anti-inflammatory properties and is suitable for those with blood sugar disorders.
More Stew Recipes
If you’re liking this delicious stew, you might want to try these ones too:
Curried Butternut Squash Lentil Stew // Vegan Chickpea Quinoa Stew // Vegan Sweet Potato Peanut Stew // Spicy Peanut Stew with Rice and Chickpeas // Curried Chickpea Potato Stew // Vegan Panang Curry with TofuPrint
- 1 medium white or yellow onion, diced
- 4 cloves garlic, minced
- 1 tsp fresh ginger, peeled and minced
- 2 tbsp curry powder
- 1 tsp sea salt
- 2 tbsp tomato paste
- 3/4 cup green lentils, uncooked
- 3 cups vegetable broth
- 3 carrots, peeled and chopped
- 1 large sweet potato, peeled and cubed (approx. 3-4 cups chopped)
- 6 cups lightly packed kale, de-stemmed and chopped
- Cook the onion and garlic in a few tablespoons of water or broth 5 minutes in a large soup pot over medium heat.
- Add the curry powder, salt, ginger, tomato paste and cook a few more minutes, stirring.
- Add the lentils and broth, cover and simmer for 15-20 minutes.
- Add the carrots and sweet potato and simmer uncovered for 20 minutes or until the carrots and sweet potatoes are easily pierced with a fork.
- Stir in the kale, turn off the heat and let sit for a few minutes. If the lentils are soft and most of the liquid is absorbed, it’s ready!
- Serving Size: 1
- Calories: 263
- Fat: 0 g
- Carbohydrates: 52 g
- Fiber: 15 g
- Protein: 12 g
Keywords: easy, winter, Fall, dinner, freezer