Lentil Sweet Potato Spinach Stew Recipe: Hearty & Wholesome Guide

If you’re looking for a cozy, healthy meal that’s easy to make, our Lentil Sweet Potato Spinach Stew is a great choice. It’s packed with protein, fiber, and vitamins, thanks to the lentils, sweet potatoes, and spinach all working together in one pot. This stew is not only nutritious but also full of flavor, making it perfect for any day of the week.

We love how simple it is to throw together, especially when you want something warm after a busy day. The combination of spices like smoked paprika and a splash of vinegar adds a nice kick without being overwhelming. Plus, it’s vegan and gluten-free, which means it fits a lot of diets and tastes great for everyone.

Key Ingredients for Lentil Sweet Potato Spinach Stew

To make this stew flavorful and hearty, we need ingredients that bring both nutrition and texture. Each one plays a special role, from the sweet potatoes that add sweetness and body, to spices that give the stew its warm, cozy taste.

Sweet Potatoes and Their Role

Sweet potatoes are the star vegetable here. They add natural sweetness and a creamy texture when cooked down. We like to leave the skin on for extra fiber and nutrients. Their bright orange color also gives the stew a nice look.

Besides flavor and color, sweet potatoes provide vitamins like A and C. They help balance the earthiness of lentils. Cutting them into bite-sized pieces ensures they cook evenly and soften just right in about 20 to 25 minutes.

Types of Lentils to Use

Lentils add protein and bulk, making the stew filling. Red and yellow lentils are great because they cook quickly and break down a bit, thickening the stew. Their mild flavor blends well without overpowering.

Brown and green lentils hold their shape longer and add some texture if you prefer your stew chunkier. Whichever we choose, rinsing lentils before cooking removes dust and improves taste.

Choosing Fresh Spinach

Spinach is added near the end to keep it from overcooking. Fresh baby spinach works best because it wilts quickly and stays tender.

We avoid pre-wilted or frozen spinach since it can make the stew watery. Adding spinach last keeps the color bright and preserves nutrients like iron and vitamins K and C.

Aromatic Vegetables and Herbs

Onions, garlic, and fresh ginger bring layers of flavor that form the stew’s base. We often use yellow onions for their mild sweetness once cooked. Chopping them small helps them soften fast.

Garlic and ginger add pungency and warmth, balancing the sweet potatoes. Carrots and celery can be included too, providing extra texture and a subtle earthiness.

Essential Spices and Seasonings

Cumin and turmeric are must-haves. Cumin adds a smoky note, while turmeric brings color and subtle bitterness that complements the sweetness.

Salt and pepper finish the dish but should be added last to taste. We sometimes add herbs like bay leaves or fresh cilantro to brighten the stew. A little oil to sauté spices first helps release their full aroma before adding the vegetables and lentils.

The Lentil Sweet Potato Spinach Recipe

Let’s make a cozy and healthy stew with lentils, sweet potatoes, and fresh spinach. This recipe is easy to follow and tastes great any day of the week.

Tools Needed

• Large soup pot or Dutch oven
• Cutting board
• Knife
• Measuring cups and spoons
• Stirring spoon

Prep & Cook Time

• Prep time: 15 minutes
• Cook time: 1 hour 45 minutes
• Serves: 4

Ingredients

Ingredient	US Measurement	EU Measurement
Green lentils	1 1/4 cups	240 grams
Vegetable broth	4 cups	950 ml
Water	1 cup	240 ml
Yellow onion	1 (halved)	1 (halved)
Garlic cloves	3 (smashed)	3 (smashed)
Bay leaf	1	1
Saffron	1 pinch	1 pinch
Turmeric	1/2 teaspoon	1/2 teaspoon
Sea salt	1 pinch	1 pinch
Ground ginger	1 teaspoon	1 teaspoon
Carrots	2 (peeled & diced)	2 (peeled & diced)
Sweet potato	1 extra large (cut)	1 extra large (cut)
Tomatoes	2 medium (blended)	2 medium (blended)
Fresh ground pepper	To taste	To taste
Baby spinach	5 cups	150 grams

Step-by-Step Instructions

1. Add lentils, broth, water, onion, garlic, and bay leaf to the pot. Bring to a boil.
2. Rub saffron between your fingers and stir it in with turmeric. Reduce heat, add salt, cover, and simmer for 30 minutes.
3. Add carrots, sweet potato, and tomatoes, then simmer covered for 25-30 minutes.
4. Remove the onion, garlic, and bay leaf. Season with pepper and salt.
5. Stir in spinach and cook for 5-7 minutes until wilted.
6. Serve warm and enjoy!

Customizing Your Stew

We can make this lentil sweet potato spinach stew fit our tastes and needs easily. Whether we want to add meat or keep it vegan, or even turn it into a soup, there are simple ways to adjust the recipe without losing its comforting flavors.

Variations (vegan or with meat)

If we want to keep the stew vegan, it’s great with baby spinach or kale for extra greens. Mushrooms are also a nice addition that adds depth and a meaty texture without using animal products.

For a non-vegan twist, we can add cooked chicken, sausage, or ground beef. These proteins boost flavor and make the stew heartier. Just cook the meat first and add it near the end so it stays tender.

Seasonings like cumin, turmeric, or smoked paprika help balance the sweetness of the sweet potatoes and soften the earthiness of lentils. We can swap in vegetable or chicken broth depending on whether we want to keep it vegan or not.

Transforming Stew into Soup

To turn this thick stew into a soup, we simply add more liquid. Vegetable broth or water works best for this.

We start by adding about an extra 2 cups of broth and stir well. If it’s still too thick, add a bit more until it’s the right consistency for soup.

Cooking time might change a little, so keep an eye on the tender texture of the lentils and sweet potatoes. Adding fresh baby spinach or kale just before serving keeps the soup fresh and vibrant.

This soup version is great for those who want a lighter meal or something easy to sip on during colder days.

Nutrition Benefits

This stew packs a punch when it comes to nutrition. It gives us a solid mix of protein, fiber, vitamins, and minerals that support our health in several ways. Let’s break down what makes it a smart and tasty choice.

Protein and Fiber Content

The lentils in this stew are a great source of plant-based protein. They help us build and repair our muscles and keep us feeling full longer. One cup of cooked lentils typically has about 18 grams of protein.

Alongside protein, lentils also bring lots of fiber. Fiber is essential for good digestion and can help keep our blood sugar steady. The sweet potatoes add extra fiber, which supports a healthy gut and helps with regularity.

This combo makes the stew filling but not heavy. It’s a good option if we want a meal that sustains energy and supports weight control.

Vitamins and Minerals

Sweet potatoes are rich in vitamin A, which is important for eye health and immune function. A single medium sweet potato can give us more than 100% of our daily vitamin A needs.

Spinach contributes iron, a key mineral that helps carry oxygen in our blood. It’s especially great for vegetarians, since plant-based iron is less easily absorbed and there’s plenty in this stew.

Spinach also adds vitamin C, which helps our bodies absorb iron better and supports skin and immune health. Plus, potassium from sweet potatoes and spinach helps maintain good heart and muscle function.

Health Perks for Every Diet

This stew fits well into many diets. It’s vegan and gluten-free, making it accessible for people with different dietary needs.

Because it’s high in fiber and protein but low in fat, it supports heart health and weight management. The plant-based ingredients provide antioxidants that may help reduce inflammation.

Whether we’re following a vegetarian, vegan, or just a balanced diet, this stew offers solid nutrition without sacrificing flavor. It’s a practical, wholesome meal for everyday eating.

Serving, Storing, and Freezing

We want to enjoy our lentil sweet potato spinach stew at its best, whether fresh or saved for later. Serving it right, storing leftovers safely, and freezing the stew properly makes sure nothing goes to waste and the flavors stay great.

Serving Suggestions

This stew is really filling on its own, but we like to add a few easy sides to make the meal more special. Try dipping some whole-grain or sourdough bread into the stew. It soaks up the flavors well.

We can also serve the stew over cooked brown rice or quinoa for extra texture and nutrition. A simple green salad with olive oil dressing pairs nicely, adding freshness to the warm stew.

For a little extra flavor, sprinkling nutritional yeast on top gives a cheesy boost without dairy. A quick squeeze of lemon juice over the stew brightens up the taste and balances the earthiness of the lentils.

Best Ways to Store Leftovers

After cooking, let the stew cool to room temperature before storing it. We find that transferring the stew to airtight containers keeps it fresh longer. It will stay good in the fridge for about 4-5 days.

Avoid leaving the stew out for more than two hours to keep it safe to eat. If our stew thickens too much when stored, we just stir in a little vegetable broth when reheating to loosen it up.

Keeping the stew in smaller portions helps when we want to reheat just enough without drying it out. Storing leftovers properly keeps the flavors balanced and the veggies tender.

How to Freeze and Reheat

For freezing, we portion the stew into freezer-safe containers or bags and label them with the date. The stew will keep well in the freezer for up to three months.

When it’s time to eat, thaw the stew overnight in the fridge. Reheat gently in a saucepan over low heat, stirring occasionally. If it feels too thick, we add a splash of vegetable broth or water to get the right consistency again.

Using the microwave works too, but stirring well is important to warm it evenly. Freezing and reheating the stew this way lets us enjoy a tasty, nutritious meal on busy days with little effort.