Main courseVegetarian€€
Lentil Stew with Sweet Potato and Baby Spinach
A nourishing and hearty lentil stew with sweet potato and spinach, combining the power of plant-based protein and antioxidants. The perfect healthy meal for stable energy throughout the day.
Prep time
10 min
Cook time
25 min
Total time
35 min
Servings
4
Recipe
Lentils, pink or red, raw
200 gSweet potatoes, orange flesh, without skin, raw
400 gSpinach, baby
100 gOnions, yellow, raw
1 mediumGarlic, raw
3 cloveGinger root, raw
1 tbspSoup, SWANSON, vegetable broth
1000 mlSpices, turmeric, ground
1 tspSpices, caraway seed
1 tspOil, olive, extra virgin
2 tbspSalt, table, iodized
Lemon juice, raw
0.5 piecePer servingTotal
Calories:369 kcal1476 kcal
Protein:15.7 g62.6 g
Carbohydrates:57.7 g230.6 g
Fiber:11.7 g46.6 g
Water:385.9 ml1543.6 ml
Fat:9.1 g36.4 g
Micronutrients
Sugar:9.4 g37.4 g
Saturated fat:1.5 g5.9 g
Cholesterol:0 mg0 mg
Sodium:790.6 mg3162.4 mg
Potassium:1139.2 mg4556.7 mg
Calcium:90.8 mg363.1 mg
Iron:5.7 mg22.6 mg
Magnesium:85.2 mg340.7 mg
Zinc:2.6 mg10.2 mg
Phosphorus:226.4 mg905.4 mg
Vitamin C:28.9 mg115.7 mg
Vitamin A:107.5 µg429.9 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg
Instructions
1
In a pot with olive oil, sauté the chopped onion until translucent. Add the garlic and grated ginger and sauté for another 1 minute until fragrant.
2
Stir in the turmeric and cumin, then add the sweet potato cubes and rinsed red lentils. Sauté everything briefly together.
3
Pour in the vegetable stock. Once it comes to a boil, reduce the heat and cook covered for about 20 minutes, until the potato and lentils are tender.
4
Remove the pot from the heat. Stir in the baby spinach, which will wilt instantly in the hot liquid.
5
Add lemon juice for freshness and better iron absorption from the spinach. Season with salt and pepper to taste.
6
For a creamier texture, you can scoop out some of the soup, blend it with an immersion blender, and return it to the pot.
Nutritional benefits
Thanks to its high fiber content and complex carbohydrates, this dish supports lasting fullness and stable blood sugar levels.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.