Savor meatless Monday with this lentil sweet potato & spinach stew. Lentils provide a great source of protein and iron for vegetarians and vegans, and add so much body to this stew. The orange veggies add the perfect amount of sweet to balance the spice without a pinch of added sugar. This stew can be made ahead of time and frozen for convenient reheating.
- 1 1/4 cup green lentils
- 4 cups (32 ounces) vegetable broth (certified gluten-free if necessary)
- 1 cup water
- 1 yellow onion, cut in half
- 3 garlic cloves, peeled and smashed
- 1 bay leaf
- saffron, pinch
- 1/2 teaspoon turmeric
- sea salt, to taste
- 1 teaspoon ground ginger
- 2 medium carrot, peeled and diced
- 1 extra large sweet potato, peeled and cut into 1/4-inch chunks
- 2 medium, vine-ripened tomatoes, food processed or blended until mostly smooth
- freshly ground pepper
- 5 cups baby spinach, washed
- Combine the lentils, vegetable broth, water, onion, garlic cloves and bay leaf in a large soup pot or Dutch oven and bring to a boil. Rub saffron between your fingers and add to the pot, along with the turmeric. Stir, reduce the heat, add salt to taste, cover and simmer for 30 minutes.
- After 30 minutes, add the remaining ingredients except the spinach. Return to a simmer, cover and simmer an additional 25-30 minutes, until the lentils and vegetables are tender.
- Remove the onion, garlic cloves and bay leaf and salt/pepper to taste. Stir the spinach into the hot stew a 5-7 minutes before serving to allow it to wilt.
Serves: 4 | Serving Size: 1 1/2 cups
Per serving: Calories: 310; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 602mg; Carbohydrate: 58g; Dietary Fiber: 13g; Sugar: 14g; Protein 20g
Nutrition Bonus: Potassium: 657mg; Iron: 37%; Vitamin A: 253%; Vitamin C: 69%; Calcium: 15%