Hearty Lentil Sweet Potato Stew
A quick, easy, and wholesome Lentil and Sweet Potato Stew packed with plant-based protein, fiber, and natural sweetness. Ready in under 30 minutes, this comforting stew is perfect for weeknight dinners, meal prep, or cozy lunches. Vegan, gluten-free, and low in saturated fat, it’s a healthy, satisfying dish the whole family will enjoy.
Equipment
- 1 large pot (6–8 qt)
- 1 cutting board
- 1 knife
- 1 measuring cup
- 1 Measuring spoon
- 1 wooden spoon or spatula
Ingredients
- 1 tbsp olive oil
- 1 medium onion diced
- 2 cloves garlic minced
- 2 cups green lentils rinsed
- 1 large sweet potato peeled and cubed
- 6 cups low-sodium vegetable broth
- 2 bay leaves
- ½ tsp turmeric
- ¼ tsp cumin
- ½ tsp black pepper
- ½ tsp salt added at end
- Fresh parsley for garnish
Instructions
- Prepare Ingredients for Cooking: Start by gathering all your ingredients and equipment. Peel and cube the sweet potato into uniform 1-inch pieces to ensure even cooking. Dice the onion finely and mince the garlic cloves. Rinse the green lentils thoroughly under cold running water, removing any debris or stones. Having everything prepped before cooking makes the process smooth and stress-free.
- Heat the Olive Oil: Place a large pot over medium-high heat. Add 1 tablespoon of olive oil and let it warm for about 30 seconds. You want the oil shimmering but not smoking. This step ensures that your aromatics release their full flavor into the stew.
- Sauté Aromatics for Flavor: Add the diced onion to the heated oil. Stir frequently with a wooden spoon or spatula, allowing the onion to soften and become translucent, about 3–4 minutes. Then add the minced garlic and continue sautéing for another 30–60 seconds until fragrant. Be careful not to burn the garlic, as it can become bitter.
- Combine Main Ingredients: Add the rinsed green lentils and cubed sweet potato to the pot. Pour in 6 cups of low-sodium vegetable broth. Toss everything gently to combine. Make sure the lentils are fully submerged in the liquid for even cooking.
- Season with Spices: Add 2 bay leaves, ½ teaspoon turmeric, ¼ teaspoon cumin, and ½ teaspoon black pepper to the pot. These spices bring warmth, depth, and subtle earthy notes to the stew. Stir thoroughly so that the spices coat the vegetables and lentils evenly.
- Bring to a Rapid Boil: Turn the heat up to high and bring the mixture to a full, rolling boil. This should take 5–7 minutes depending on your stove. Keep an eye on the pot to prevent it from boiling over. Boiling ensures that the lentils and sweet potatoes begin cooking quickly and evenly.
- Simmer the Stew Gently: Once boiling, reduce the heat to low and let the stew simmer uncovered. Stir occasionally to prevent sticking at the bottom. Allow the stew to cook for 20–30 minutes, or until the lentils are tender but not falling apart, and the sweet potatoes are soft and easily pierced with a fork.
- Adjust Salt at the End: Once the lentils and sweet potatoes are perfectly cooked, remove the pot from the heat. Add ½ teaspoon salt (or adjust to taste). Adding salt at the end prevents the lentils from becoming tough during cooking. Stir gently to incorporate the salt evenly.
- Remove Bay Leaves and Final Stir: Before serving, fish out the bay leaves from the stew. Give the pot a final gentle stir to combine all flavors and ensure a consistent texture throughout.
- Garnish and Serve: Ladle the stew into bowls and sprinkle with fresh parsley for a bright, fresh finish. This adds color, subtle flavor, and an extra touch of nutrition. Serve hot with crusty bread, rice, or enjoy as a standalone hearty meal.
- Tips for Perfect Texture: If the stew is too thick, add a little extra vegetable broth or water to reach your desired consistency. For a creamier texture, you can lightly mash some sweet potato chunks directly in the pot. Taste again before serving and adjust seasoning if needed.
Notes
- This stew is naturally vegan, gluten-free, and dairy-free, making it suitable for a variety of dietary needs.
- Rinsing lentils before cooking helps remove impurities and reduces foam during simmering.
- Sweet potatoes can be swapped for orange-fleshed yam or pumpkin if desired.
- For a thicker stew, mash a portion of the sweet potato or lentils during the final simmer.
- Adjust spices according to taste—adding smoked paprika or a pinch of chili flakes can elevate flavor.
- The stew tastes even better the next day as the flavors continue to meld.
