Lentil and Sweet-Potato Stew
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Body+Soul, April 2009
- Prep Time 25 minutes
- Total Time 1 hour
- Yield Serves 6
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Ingredients
- 2 tablespoons canola oil
- 1 medium onion, chopped (about 1 cup)
- 2 medium carrots, peeled and chopped
- 2 medium celery ribs, chopped
- 1 bay leaf
- 1 garlic clove, minced
- 1 1/2 teaspoons curry powder
- 2 cups dried brown lentils, picked over and rinsed
- 2 medium sweet potatoes (about 1 pound), peeled and cut in 1/2-inch dice
- 1 package (9 ounces) frozen cut green beans
- 1 (14 1/2-ounce) can diced tomatoes in juice
- 1/2 cup chopped fresh cilantro leaves
- Coarse salt and black pepper
- Plain low-fat yogurt, for serving
Directions
- In a large saucepan, heat oil over medium-high. Add onion, carrots, celery, and bay leaf. Cook, stirring, until vegetables are softened, 5 to 7 minutes. Add garlic and curry powder and cook until fragrant, about 1 minute more.
- Add 7 cups of water and lentils. Bring to a boil, reduce to a simmer, cover, and cook 10 minutes. Add potatoes and continue to cook, covered, until lentils and potato are just tender, about 15 minutes.
- Add green beans and tomatoes with juice. Cook until warmed through, 2 to 4 minutes. Remove bay leaf. Add cilantro; season with salt and pepper. Serve with yogurt.
I wasn't overly thrilled with how this receipe turned out...sounded much better than the finished product. I gave the remainder of the large pot away to my starving student's residence. They ate it up...but then againg they will eat anything! :-)
The stew is good but lacking flavor. I added a lot of salt and pepper, yet it still tasted bland. Maybe sub veggie stock for the water?
This recipe is very similar to a Tanzanian stew made with sweet potatoes that I discovered while traveling with the organization with which I work, Helen Keller International, to document our programs there. You can read more about how orange-fleshed sweet potatoes are helping families stay strong and healthy on our blog: http://www.hki.org/blog/2010/11/just-your-traditional-tanzanian-thanksgi...
This recipe is delicious and easy! As a bonus, nothing in it contains gluten, so when I had a couple of non-gluten-eating friends over for dinner, they were ecstatic. I paired it with mini sweet potato fritattas cooked in muffin tins.
This is a wonderful recipe! It makes quite a bit, I shared leftovers with my brother's family and they all enjoyed it too. The sweet potatoes and beans add great flavors.