A hearty and vibrant one-pot stew, rich in plant-based goodness. This Moroccan-inspired dish combines tender sweet potatoes and protein-packed lentils in a fragrant spiced tomato broth, served over fluffy quinoa for a complete and satisfying meal.
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Zutaten
- 30ml olive oil
- 1 large onion, chopped
- 3 cloves garlic, minced
- 600g sweet potatoes, peeled and cubed
- 1 red bell pepper, chopped
- 200g brown or green lentils, rinsed
- 1000ml low-sodium vegetable broth
- 400g canned chopped tomatoes
- 200g quinoa
- 150g fresh spinach
- 1 teaspoon ground cumin
- 1 teaspoon turmeric
- 1/2 teaspoon cinnamon
- 1 handful fresh parsley, chopped
- 1 lemon, for juice
- Salt and black pepper to taste
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Anleitung
- 1.Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened, about 5-7 minutes. Add the minced garlic and cook for another minute until fragrant.
- 2.Stir in the ground cumin, turmeric, and cinnamon, and cook for 30 seconds to toast the spices.
- 3.Add the cubed sweet potatoes, rinsed lentils, chopped bell pepper, canned tomatoes, and vegetable broth. Stir everything together, bring to a boil, then reduce the heat to a simmer.
- 4.Cover and let it simmer for 25-30 minutes, or until the lentils and sweet potatoes are tender, stirring occasionally.
- 5.While the stew simmers, cook the quinoa according to package directions, typically simmering 200g of quinoa in 400ml of water for 15-20 minutes until the water is absorbed.
- 6.Once the stew is cooked, turn off the heat and stir in the fresh spinach until it has wilted completely.
- 7.Stir in the fresh parsley and the juice of half a lemon. Season with salt and pepper to your liking. Serve the stew hot over the cooked quinoa, with extra lemon wedges on the side.
Nährwertinformationen
Warum dieses Rezept
This stew is ideal for a healthy pregnancy, packed with folate and iron from lentils and spinach to support fetal development. Sweet potatoes provide essential Vitamin A, and the high fiber content from all ingredients aids digestion and provides sustained energy.
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