Nourishing Lentil & Sweet Potato Stew
A vibrant and warming one-pot stew, thoughtfully crafted to support a healthy pregnancy. This dish is rich in plant-based nutrients, featuring earthy lentils, sweet potatoes, and fresh spinach in a lightly spiced tomato broth.
1137 calories
$3 per serving
$35 min
2 servings
pregnancy-friendly, any cuisine
Ingredients
- 1 tablespoon olive oil
- 1 large onion, finely chopped
- 2 cloves garlic, minced
- 1 large sweet potato (approx. 400g), peeled and cubed
- 150g red lentils, rinsed
- 400g can of chopped tomatoes
- 600ml low-sodium vegetable broth
- 100g fresh spinach
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric
- Salt and freshly ground black pepper to taste
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.
- 2.Add the minced garlic, cumin, coriander, and turmeric. Stir constantly for one minute until fragrant.
- 3.Add the cubed sweet potato to the pot and stir to coat with the spices. Cook for 2-3 minutes.
- 4.Pour in the rinsed lentils, chopped tomatoes, and vegetable broth. Season with a pinch of salt and pepper, stir well, and bring to a boil.
- 5.Reduce the heat to a low simmer, cover the pot, and cook for 20-25 minutes, or until the lentils and sweet potatoes are tender.
- 6.Stir in the fresh spinach and cook for another 1-2 minutes until it has wilted into the stew. Check for seasoning and adjust if necessary before serving.
Nutrition Information
16g
fat
195g
carbs
37g
fiber
51g
protein
Why this recipe
This recipe is exceptionally beneficial during pregnancy. It's packed with folate and iron from lentils and spinach to support fetal development and prevent anemia, while sweet potatoes provide essential vitamin A and fiber for digestive health and energy.