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Lentil and Sweet-Potato Stew

The yogurt makes a cool, creamy counterpoint to this mildly spicy soup. As a budget bonus, this recipe makes enough to have a cup or two for lunch the next day.

  • prep: 25 mins
    total time: 1 hour
  • servings: 6

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

  1. Step 1

    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.

  2. Step 2

    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.

  3. Step 3

    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.

Source
Body+Soul, April 2009

Reviews (12)

  • 22 Sep, 2013

    This recipe, with the following additions, is absolutely spectacular, one of my all-time favorite dishes. Instead of water use organic vegetable broth, and add: 1 tsp Turmeric and 1/4 cup nutritional yeast. The result is far better than the base recipe, the recommended changes/additions give it an especially savory flavor that was missing.

  • 19 Mar, 2013

    Soup is bland...however, when I added some cumin, it had that mysterious hearty punch.

  • 18 Oct, 2012

    This recipe was disappointing. I should have known because I've tried other lentil soups, and they are often kind of bland, but they are so healthy and everything, they always lure me back in. I added more garlic, curry powder and some broth to increase the flavor, but it's still missing some seasoning I think. It makes a ton too!

  • 12 Oct, 2012

    This is yummy in a hearty-earthy way. I ditched the curry (my least favorite spice/smell on earth) and the cilantro and replaced the yogurt with Knudsen Sour Cream which, when mixed with the tomato juices, sweet potato and lentils made for a nicely rich taste w/out being too heavy. Yum! I followed the recipe quantities and am on my fourth bowl for the week with about four more to go. My skinny jeans are feeling better already.

  • 8 Aug, 2012

    This stew is really good, but it needs just a little bit more curry (2-2.5 tsp works) and I added an extra clove of garlic. I also added a little bit of vegeta too boost the flavors a little bit, but I think if you subbed a good vegetable broth for a cup or two of the water it should have a similar impact.
    Also, this recipe makes so much stew- more like 8-10 servings. I thought I was going to be eating this by myself for 3-4 days and it looks more like a week worth of leftovers for one person.

  • 20 May, 2012

    Oops - forgot to mention I made this without the green beans.

  • 20 May, 2012

    Great with the following changes: replace canola oil with 3T olive oil. Use 2 cloves garlic. Add 1t salt to sautéing veggies. Use 2t curry powder and add 1/2t dried thyme. Use Muir fire roasted petite diced tomatoes. If you like spicy, add 1 seeded/de-veined and diced poblano pepper along with onion/celery/carrot/bay leaf. Be forewarned, this recipe makes a lot of soup.

  • 21 Jan, 2012

    I used frozen onions and sauteed in olive oil with the garlic. Also used low sodium chicken broth and the curry called for but an additional dash of red curry too. Something makes this soup a little sweet and spicy - a delicate and delicious combination! The yogurt is a perfect topping.

  • 7 Oct, 2011

    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! :-)

  • 6 Sep, 2011

    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?

  • 17 Nov, 2009

    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.

  • 31 Mar, 2009

    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.