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Healthy Recipe- Red Lentil and Sweet Potato Stew

lentils

Healthy Recipe- Red Lentil and Sweet Potato Stew

Ingredients:

  • 2 tablespoons of coconut oil or extra virgin oil
  • 1 teaspoon of cumin and 1 teaspoon of turmeric
  • 1 tablespoon of curry powder
  • 1 diced large onion
  • A few pinches of coarse sea salt (optional)
  • 4 minced cloves of garlic
  • 2 tablespoons of minced fresh ginger
  • 2 peeled sweet potatoes
  • 1 diced (stemmed and seeded) red bell pepper
  • 1 and 1/2 cups of rinsed red lentils
  • 6 cups of vegetable broth (preferably organic, low sodium)
  • Freshly ground pepper
  • Chopped fresh cilantro 

Method:Stew

Heat the coconut or olive oil in a large pot over medium heat. Cook 1tsp each ground cumin and turmeric and 1tbsp curry until fragrant, about 1 to 2 mints. Add diced onion with a few pinches of salt, and cook, stirring, until tender, about 6 mints. Add 4 minced cloves of garlic and diced fresh ginger and cook stirring, until tender, about 2 minutes. Add peeled sweet potatoes and red bell pepper and cook 1 minute. Add lentils and vegetable broth. Bring to boil, then reduce heat and simmer until lentils are tender, 20 to 25 mints. Season with pepper. Top with chopped cilantro before serving.

 

* Refrigerate stew in an airtight container up to 3 days. Nutrition Per serving: 485 calories; 10 grams of fat (1g. sat fat) 70 g. of carb; 200 gm of sodium; 23 g. protein; 16 g. fiber. 

Author Info

Ivette Agusti