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Sweet Potato Lentil Stew!

>> Tuesday, October 30, 2012





In our neck of the woods, winter has come early!  Here's a recipe that will warm you up on a chilly night.  It needs no oil or added fats at all - the taste from this creative blend of spices is mouth watering all on its own!



Ingredients:
  • 1 medium onion, diced
  • 2 small tomatoes, diced
  • 1 teaspoon minced fresh ginger
  • 1 1/2 teaspoons turmeric
  • 1 teaspoon cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon ground cinnamon
  • 1/8 teaspoon cayenne
  • Pinch of fine sea salt (optional)
  • 3 medium sweet potatoes, peeled and cut into 3/4” cubes
  • 7 cups low-sodium vegetable broth
  • 1 cup brown or red lentils


Directions:

1.  Heat two tablespoons of the broth over medium heat in a large, deep pot. 

2.  Add the onion and cook, stirring frequently, for two minutes or until the onion starts to soften. 

3.  Stir in the tomatoes and ginger and cook for three minutes. 

4.  Stir in the turmeric, cumin, coriander, cinnamon, cayenne, and a small pinch of salt, if using. Cook and stir for two minutes, then taste for seasonings; try to use only enough salt to heighten the flavors.

5.  Add the sweet potatoes, broth, and lentils. Stir well, and bring to a boil over high heat. When the mixture comes to a boil, reduce the heat, cover, and simmer for 40 minutes or until the lentils and sweet potatoes are soft.

Makes 6 servings. 

Per serving: (approximate)

  • calories: 190
  • fat: 0.3g 
  • protein: 10g
  • carbohydrates: 36g

Recipe adapted from Alicia Silverstone's The Kind Diet  .  Thanks to my friend Susan for the inspiration!

Dr Sue Pedersen www.drsue.ca © 2012 drsuetalks@gmail.com

Follow me on Twitter for daily tips! @drsuepedersen

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