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Lentil and Sweet Potato Stew

  •  Cooking time 
     
    1 hr 0 min
  • Preparation time 
     
    20 min
  • Servings
     
    Portions 4
recipe image Lentil and Sweet Potato Stew

Ingredients
 

  • 2 tablespoons Flora™ Plant Butter Unsalted
  • 2 cups coarsely chopped white onion
  • 1 cup peeled coarsely chopped carrot
  • 1 cup coarsely chopped celery stick
  • 1 clove garlic, chopped
  • 1 1/2 teaspoons fresh oregano
  • 1 teaspoon salt
  • 1 teaspoon paprika
  • 1/2 teaspoon cumin
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon nutmeg
  • 1/4 teaspoon dried basil
  • 1 bay leaf
  • 1 tablespoon tomato paste
  • 1 cup peeled sweet potato, coarsely chopped
  • 1 cup dried lentils
  • 6 cups water
  • parsley, for garnish
Energy (kcal)246 kcal
Energy (kJ)1029 kJ
Protein (g)14.6 g
Carbohydrate incl. fibre (g)46.0 g
Carbohydrate excl. fibre (g)27.1 g
Sugar (g)7.8 g
Fibre (g)18.9 g
Fat (g)1.0 g
Saturated fat (g)0.2 g
Unsaturated fat (g)0.6 g
Monounsaturated fat (g)0.2 g
Polyunsaturated fat (g)0.4 g
Trans fat (g)0.0 g
Cholesterol (mg)0 mg
Sodium (mg)687 mg
Salt (g)1.71 g
Vitamin A (IU)9078 IU
Vitamin C (mg)12.4 mg
Calcium (mg)109 mg
Iron (mg)4.79 mg
Potassium (mg)954 mg

Instructions
 

  1. Melt plant butter in a medium-size sauce pot.
  2. Saute onions, carrots, celery, and garlic over medium heat until the vegetables begin to soften.
  3. Add salt, spices (oregano, black pepper, paprika, cumin, nutmeg, dried basil, and bay leaf) and tomato paste to the pot and stir. Cook for a few minutes, or until spices become fragrant.
  4. Add water, dried lentils, and sweet potato to the pot. Bring mixture to a boil.
  5. Reduce to a simmer and cover pot with lid. Cook for about 60-75 minutes, or until lentils are soft and tender.
  6. Garnish with fresh parsley.