If you’re looking for a wholesome, colorful dish that delights both little ones and adults, this Sunshine Lentil & Sweet Potato Mash is a must-try. It’s creamy, naturally sweet, and brimming with plant-based goodness.

Red lentils and sweet potatoes come together in perfect harmony, creating a nourishing blend that’s gentle on tiny tummies yet satisfying enough for grown-ups. The subtle hint of olive oil and garlic adds depth without overwhelming delicate taste buds.

Whether served as baby food or as a comforting side dish, this recipe brings warmth, color, and nutrition to every spoonful.

Ingredients

• 15ml olive oil
• 50g mild onion, finely chopped
• 1 clove garlic, minced
• 200g sweet potato, peeled and small-diced
• 100g red lentils, rinsed
• 400ml water or unsalted vegetable broth
• 50g fresh spinach

Instructions

1. In a small pot, gently heat the olive oil over medium-low heat. Add the chopped onion and garlic and sauté for 3–4 minutes until softened and fragrant.
2. Add the diced sweet potato and rinsed red lentils to the pot. Stir to combine with the onion and garlic.
3. Pour in the water or unsalted broth. Bring the mixture to a gentle boil, then reduce the heat to low, cover, and simmer for 15–18 minutes until the lentils and sweet potatoes are very tender.
4. Remove the pot from the heat. Stir in the fresh spinach and cover the pot for 2 minutes to allow the spinach to wilt from the residual heat.
5. Allow the mixture to cool slightly. Using an immersion blender or a standard blender, process the mixture to your desired consistency – a smooth purée for younger babies or a slightly chunky mash for toddlers.

Tips & Substitutions

• For extra creaminess: Add a splash of unsweetened coconut milk before blending.
• Make it savory for adults: Sprinkle with a pinch of cumin or smoked paprika before serving.
• Spinach swap: Try kale or finely chopped zucchini for a different green twist.

Nutrition

Approximate per serving:

• Calories: 679 kcal
• Fat: 15g
• Carbohydrates: 105g
• Fiber: 17g
• Protein: 30g