Meatless Monday: Lentil and Sweet Potato Stew

September 29, 2014 at 10:23 am Leave a comment

lentil sweet potato stew

Ingredients:

  • 5 – 6 cups unsalted soup stock
  • 1 cup brown lentils
  • 1 Tbsp olive oil
  • 1 Tbsp fresh garlic clove, peeled & minced
  • 1 Tbsp fresh jalapeño pepper, seeded & minced
  • 2 – 3 cups peeled sweet potatoes or yams, cut in 1 inch pieces
  • 1 cup diced celery
  • 1/2 cup diced green pepper
  • 1/2 cup diced red pepper
  • 1/2 tsp dried thyme
  • 1 tsp dried basil leaf
  • 1 tsp paprika
  • 1 tsp coriander
  • 1/2 tsp cumin
  • 1/2 tsp fennel
  • 3 Tbsp tomato paste
  • Fresh pepper to taste
  • 1/4 cup minced fresh parsley

Directions:

  1. Rinse and drain the brown lentils. Add to soup stock, bring to boil, cook covered on low for 30 minutes
  2. Heat the oil on medium low in a sauté pan
  3. Sauté the minced garlic and jalapeño 2 minutes or until soft
  4. Add the rest of the veggies, turn up the heat to med-high and sauté 5 minutes
  5. Stir in the spices and sauté another minute
  6. Add the lentils and soup stock, bring to a boil, turn the heat to low, cover and cook for about 20 minutes or until the veggies are tender
  7. Stir in salt & pepper, optional Braggs, or soy sauce and molasses
  8. Add the parsley and serve

Nutrition Information per Serving:

  • 220 calories
  • 40g carb
  • 3g total fat
  • 250 mg sodium
  • 13g fiber
  • 10 g protein

*Recipe from Savvy Vegetarian: http://www.SavvyVegetarian.com*

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Entry filed under: Calories, Carbohydrates, Diabetes, Diet/Nutrition, Recipes. Tags: , , , , , , .

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