Curried Red Lentil Sweet Potato Stew

Time: 40 minutes

Serves: 4

INGREDIENTS

1 tablespoon coconut oil

½ large yellow onion, chopped

2 carrots, diced

2 garlic cloves, minced

½ teaspoon minced fresh ginger

1 large sweet potato, peeled and cubed

2 teaspoons curry powder (muchi or preferred blend)

¼ teaspoon ground cardamom

¾ cup dried red lentils

4 cups vegetable broth

1 cup chopped green beans

½ cup frozen peas, thawed

2 cups baby spinach

Juice of 1 lime (plus extra wedges for serving)

Juice of ½ small lemon

Pinch of red pepper flakes (optional)

Fresh cilantro, for garnish (optional) 

INSTRUCTIONS

In a large pot, heat the coconut oil over medium heat. Add the onion along with a pinch of salt and pepper. Cook until softened, about 5 minutes.

Stir in the carrots, garlic, ginger, and sweet potato. Add the curry powder, cardamom, and another pinch of salt and pepper. Cook for about 1 minute, until fragrant.

Add the lentils and vegetable broth. Bring to a gentle boil, then reduce to a simmer. Cook for 20–30 minutes, or until the lentils, carrots, and sweet potatoes are tender.

Lightly mash or blend the stew with an immersion blender for a creamier texture (leave some chunks for texture).

Add the green beans, peas, and spinach, then cook for another few minutes until the greens are wilted and the vegetables are heated through.

Stir in the lime juice, lemon juice, and red pepper flakes (if using). Adjust seasoning to taste with more salt, spice, or citrus.

Garnish with cilantro and serve with lime wedges on the side.

NUTRITION INFORMATION

Per serving:

Calories: 210

Protein: 8 g

Carbohydrates: 33 g

Dietary Fiber: 9 g

Total Fat: 6 g

Saturated Fat: 4 g

Sodium: 450 mg

Sugars: 6 g