Sweet Potato and Lentil Peanut Stew
This Sweet Potato and Lentil Peanut Stew is a quick and easy dinner that provides plant-based protein and will please the whole household!
The origin of this recipe
This recipe is adapted from the African Peanut Stew from Oh She Glows cookbook. I was trying to think of the very first time I tried the original recipe and realized it was about 7 or 8 years ago! If my memory serves me right, it was the weekend of one of my dietetic internship interviews and I was visiting friends that lived in the same city. They made me this recipe and I loved it so much, I had to take a photo of the cookbook! Fast forward to today and I have made a few tweaks along the way. Here are the modifications I made:
- Included another vegetable
- I tend to throw whatever vegetables are in the fridge into a stew and carrots ended up working really well in this recipe.
- Added a can of lentils
- Often times vegetarian stews will lack protein so I wanted to make sure that didn’t happen here.
- Reduced the amount of liquid
- This can be modified but I prefer a chunkier stew instead of runny.
- Switched up the seasonings
- I had to add cumin since it’s one of my favourite spices and it pairs so well with chili powder and peanut butter.
- Extra garlic
- This is just a given in almost every recipe!
Ingredients and Nutrients
With these additions and substitutions, you can be confident in the nutrient profile of this Sweet Potato and Lentil Peanut Stew. The main ingredients provide beneficial macronutrients, vitamins and minerals. Let’s take a look…
- Sweet potato
- High in vitamin A (an antioxidant), fibre (great for digestion), some B vitamins and minerals.
- Lentils
- A great source of plant-based protein (keeps you fuller for longer), fibre, B vitamins, folate, iron and other minerals.
- Chickpeas
- Has a similar nutrient profile to lentils as it provides plant-based protein, fibre, folate, iron and other minerals.
- Peanut butter
- Besides contributing flavour, peanut butter offers protein, omega 6 fatty acids, B vitamins, vitamin E, iron and other minerals.
- Carrot
- Mainly contributes an amazing source of vitamin A.
- Red pepper
- Did you know a red pepper provide more vitamin C than an orange? This vitamin C helps increase the absorption of the iron in this dish.
- Spinach
- These leafy greens offer vitamin K, vitamin A, folate, iron and other minerals.
- Tomatoes
- A great source of fibre and potassium!
One of my favourite things about this recipe is it’s versatility. If you make it for yourself you will have leftovers for days (yay, easy lunches!) or can freeze the extras for later. Alternatively, if you are cooking for your family or a group of people, this is a crowd pleaser. It is also suitable for a variety of dietary preferences like vegetarian, vegan, gluten-free and dairy-free/lactose intolerant. So in addition to the comforting flavour and satisfaction level, this stew checks all of the boxes!
I hope this Sweet Potato and Lentil Peanut Stew makes your stomach and heart very happy! Don’t forget to check out some of these other easy dinner meals:
- Cauliflower Chickpea Curry Stew
- Vegetarian Lentil Bolognese
- Creamy Oregano Tuna Casserole
- Cashew and Sweet Potato Curry
If you make this Sweet Potato and Lentil Peanut Stew I would love to see your comment and rating below. It also makes my day seeing your creations of my recipes on Instagram- don’t forget to tag @allnutrition.rd!
Sweet Potato and Lentil Peanut Stew
Ingredients
- 1 tbsp olive oil
- 1 medium white onion diced
- 4 cloves garlic minced
- 2 large carrots peeled and chopped
- 1 medium sweet potato peeled and chopped
- 1 red bell pepper chopped
- 1 796 ml can diced tomatoes
- 1/3 cup peanut butter
- 3 1/2 cups vegetable broth
- 1 tsp chili powder
- 1 tsp cumin
- 1 540 ml can chickpeas rinsed and drained
- 1 540 ml can lentils rinsed and drained
- 2 cups fresh spinach
- 1/2 tsp salt to taste
- 1/2 tsp black pepper
- Cilantro and peanuts for topping (optional)
Instructions
- In a large pot, heat the olive oil at medium heat. Add the onion and garlic and sautee for 3-5 minutes or until fragrant.
- Add the carrots, sweet potato and diced tomatoes and bring to a simmer on medium-high heat for 5 minutes.
- In a small bowl or measuring cup, combine the peanut butter with 1 cup of the vegetable broth and whisk until smooth. Add this, along with the remaining broth to the main pot.
- Add the chili powder, cumin, salt and pepper. Cover the pot with a lid, reduce the heat to medium-low and cook for 10-20 minutes or until the sweet potato is cooked through.
- Add the bell pepper, chickpeas, lentils and spinach and mix until the spinach has wilted and all ingredients are well combined. Add more salt and pepper if needed.
- Serve as is or with rice. Top with cilantro and peanuts (optional) and enjoy!
Notes
Dietary considerations:
- Gluten free: make sure your vegetable broth is gluten-free!
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