Hearty Cod and Lentil Stew with Sweet Potato
A warming and nutrient-dense one-pot meal, perfect for expectant mothers. Tender cod flakes into a rich stew of lentils, sweet potatoes, and spinach, seasoned with gentle, warming spices.
980 calories
$8 per serving
$40 min
2 servings
pregnancy-friendly, any cuisine
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
Instructions
- 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.
Nutrition Information
19g
fat
115g
carbs
35g
fiber
82g
protein
Why this recipe
This recipe is exceptionally nutritious for pregnancy, providing essential folate from lentils and spinach to support neural tube development, iron for blood health, and low-mercury omega-3s from cod for your baby's brain growth. A truly balanced meal.