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Bowl of sweet potato and red lentil immune stew with fresh cilantro topping and thick golden turmeric broth

Sweet Potato and Red Lentil Immune Stew

A thick, warming one-pot stew with sweet potato, red lentils, turmeric, and ginger. Ready in 40 minutes and great for meal prep.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Calories: 340
Ingredients Method Notes

Ingredients
  

  • 2 tbsp olive oil
  • 1 large yellow onion, finely diced
  • 4 garlic cloves, minced
  • 1 tbsp fresh ginger, grated about a 3 cm piece
  • 1.5 tsp ground turmeric
  • 1 tsp ground cumin
  • 0.5 tsp smoked paprika
  • 0.25 tsp red chili flakes optional, adjust to taste
  • 500 g sweet potatoes, peeled and cut into 2 cm cubes about 2 medium
  • 180 g red lentils, rinsed about 1 cup
  • 900 ml low-sodium vegetable stock about 3.75 cups
  • 200 ml full-fat coconut milk half a standard 400 ml can
  • 400 g canned diced tomatoes 1 standard can
  • 0.75 tsp salt adjust at the end
  • 0.25 tsp black pepper
  • 1 tbsp fresh lemon juice to finish
  • small handful fresh cilantro or parsley, roughly chopped to serve

Method
 

  1. Heat the olive oil in a large heavy-bottomed saucepan over medium heat. Add the diced onion and cook for 5 minutes, stirring occasionally, until softened and translucent.
  2. Add the minced garlic and grated ginger. Cook for 1 to 2 minutes, stirring constantly, until fragrant.
  3. Add the turmeric, cumin, smoked paprika, and chili flakes. Stir for 30 seconds until the spices coat the onion mixture and smell toasted.
  4. Add the sweet potato cubes and stir to coat in the spiced mixture. Cook for 2 minutes.
  5. Pour in the canned diced tomatoes and vegetable stock. Stir to combine, scraping up any bits from the bottom of the pan.
  6. Add the rinsed red lentils and stir well. Bring the stew to a boil, then reduce heat to medium-low. Simmer uncovered for 15 minutes, stirring occasionally.
  7. Pour in the coconut milk and stir. Continue simmering for another 8 to 10 minutes until the lentils have fully broken down, the sweet potato is fork-tender, and the stew has thickened.
  8. Taste and adjust salt and pepper. Stir in the fresh lemon juice.
  9. Ladle into bowls and top with fresh cilantro or parsley. Serve with flatbread or over rice.

Notes

For a thicker stew, mash a few spoonfuls of sweet potato against the side of the pot during the last 5 minutes of cooking. This adds body without any blending.