Lentil and Sweet Potato Stew with Kale
A hearty and nourishing stew packed with green lentils, sweet potatoes, and kale. This one-pot meal is rich in plant-based protein and fiber, making it a perfect comforting and healthy dinner.
For 4 servings
Prepare the vegetables.
Rinse the green lentils under cold water. Chop the onion, dice the carrots and celery, and peel and cube the sweet potato. Mince the garlic. Remove the tough stems from the kale and roughly chop the leaves.
TIPHaving all your vegetables prepped before you start cooking makes the process much smoother.Sauté the aromatics.
- Heat the olive oil in a large pot or Dutch oven over medium heat.
- Add the chopped onion, carrots, and celery. Cook for 5-7 minutes, stirring occasionally, until softened.
- Stir in the minced garlic, ground cumin, and dried thyme. Cook for another minute until fragrant.
TIPCooking the spices for a minute helps to bloom their flavor.Simmer the stew.
- Add the rinsed lentils, cubed sweet potato, diced tomatoes (with their juice), and chicken broth to the pot.
- Stir everything together and bring the mixture to a boil.
- Once boiling, reduce the heat to low, cover the pot, and let it simmer.
Cook until tender.
Continue to simmer for 25-30 minutes, or until the lentils and sweet potatoes are tender. Stir occasionally to prevent sticking.
Wilt the kale.
Stir the chopped kale into the stew. Cook for another 3-5 minutes, until the kale has wilted and turned bright green.
Finish and serve.
Remove the pot from the heat. Stir in the fresh lemon juice, and season with a pinch of salt and black pepper to taste. Ladle the stew into bowls and serve hot.
TIPA squeeze of fresh lemon at the end brightens up all the earthy flavors of the stew.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a thicker stew, you can use an immersion blender to partially blend it, or mash some of the sweet potatoes against the side of the pot.
- 2This stew tastes even better the next day as the flavors have more time to meld.
- 3Store leftovers in an airtight container in the refrigerator for up to 4 days.
- 4To freeze, let the stew cool completely, then transfer to freezer-safe containers. It will keep for up to 3 months.
Adapt it for your goals.
Vegan
Simply replace the chicken broth with an equal amount of vegetable broth to make this stew completely vegan.
spicySpicy
Add 1/4 to 1/2 teaspoon of red pepper flakes along with the cumin and thyme for a gentle kick of heat.
quickQuick
Use two 15-ounce cans of cooked lentils (rinsed and drained) instead of dry lentils. Reduce the broth to 3 cups and simmer for only 15 minutes before adding the kale.
healthyHealthy
To boost the greens, add a handful of fresh spinach along with the kale during the last few minutes of cooking.
Why this is on our healthy list.
High in Plant-Based Protein
Lentils are an excellent source of protein, which is essential for muscle building, tissue repair, and overall body function.
Rich in Dietary Fiber
The combination of lentils, sweet potatoes, and vegetables provides a high amount of fiber, promoting digestive health and providing a long-lasting feeling of fullness.
Excellent Source of Folate
Lentils and kale are rich in folate (Vitamin B9), a crucial nutrient for cell growth and metabolism, which is especially important during pregnancy.
Packed with Vitamins A & C
Sweet potatoes and kale are powerhouses of Vitamin A (as beta-carotene) and Vitamin C, which support immune function and vision health.
Frequently asked questions
Yes, this stew is very healthy. It's loaded with plant-based protein and fiber from lentils, rich in vitamins A and C from sweet potatoes and kale, and provides essential nutrients like iron and folate.