Is this stew nutritionally balanced for pregnancy?

Yes. This stew provides lean protein from cod, iron and fiber from lentils, beta-carotene and vitamin C from sweet potato, and folate from spinach—key nutrients for expectant mothers. It’s also low in sodium and provides healthy fats from olive oil. For extra energy, you can serve it with a slice of whole-grain bread or a side of brown rice.

How can I make this stew ahead of time and store it safely?

You can prepare the lentil and sweet potato base (Steps 1–3) up to two days in advance and refrigerate it in an airtight container. When ready to serve, reheat gently and add the fish and spinach fresh, cooking until the cod flakes easily. Leftovers with fish included will keep in the refrigerator for up to two days. Reheat thoroughly before serving, but avoid freezing with fish as it can affect texture.

Can I use a different type of fish instead of cod?

Yes, you can substitute cod with other firm white fish such as haddock, pollock, or halibut. If you prefer a non-fish option, diced chicken breast or chickpeas can be added instead. Just adjust the cooking time—chicken should be simmered until fully cooked through, while chickpeas can be added pre-cooked at the end to warm through.

Hearty Cod and Lentil Stew with Sweet Potato

Name: Hearty Cod and Lentil Stew with Sweet Potato
Prep time: 40
Cook time: 40 min
Total time: 40 min
Yield: 2 servings
Cuisine: en
Ingredients: 300g cod fillets, skinless and boneless; 1 tbsp olive oil; 1 medium onion, chopped; 2 cloves garlic, minced; 1 large sweet potato (approx. 300g), peeled and diced; 100g dried brown or green lentils, rinsed; 400g can chopped tomatoes; 600ml low-sodium vegetable broth; 1 tsp ground turmeric; 1 tsp ground cumin; 100g fresh spinach; Salt and freshly ground black pepper to taste; Juice of 1/2 lemon for serving

Instrukcje

1.Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook for 5-7 minutes until softened and translucent. Add the minced garlic, turmeric, and cumin, and cook for another minute until fragrant.
2.Add the diced sweet potato, rinsed lentils, chopped tomatoes, and vegetable broth to the pot. Stir everything together, bring to a boil, then reduce the heat to a simmer.
3.Cover the pot and let it simmer for 20-25 minutes, or until the lentils and sweet potatoes are tender, stirring occasionally to prevent sticking.
4.Season the cod fillets with a little salt and pepper. Gently place them on top of the stew. Replace the lid and continue to cook for 6-8 minutes, or until the cod is opaque and flakes easily with a fork.
5.Remove from the heat. Gently stir in the fresh spinach until it wilts into the stew. Season with additional salt and pepper if needed. Serve hot with a generous squeeze of fresh lemon juice.

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