Healthy Sweet Potato Broccoli and Lentil Stew
This easy vegan dish is power-packed with nutrients. The three main ingredients- sweet potatoes, broccoli, and lentils are among the top rated vegetables for their health properties.
A delicious way to get your dietary fiber, complex carbohydrates, protein, vitamins, especially A and C, lots of iron and calcium, not to mention many essential phyto-nutrients such as beta-carotene.
Iron-rich raisins taste great with sweet potatoes, the sunflower seeds add crunch, and together they make a perfect garnish. A squeeze of lemon at the very end enhances the flavour and boosts the vitamin C, which helps you absorb the iron.
Make this dish look attractive in a special bowl and serve it to your family or friends for an awesome example of healthy vegan cooking!
For a fat-free version of this dish you can leave out the little bit of vegan butter- it's up to you.
Curry powder would make a fine substitute for the listed spices if you don't happen to have them all in your pantry. But I find it's nice to have more control over the taste by combining these basic curry ingredients separately. You will notice that I like to combine Indian with savoury spices like basil and thyme.
The Ingredients
- 2 large sweet potatoes, peeled and chopped
- 1 large head broccoli, peeled and chopped
- 3 cups water
- 2 cups lentils, cooked
- 1 tsp. turmeric
- 1 tsp. cumin
- 1 tbsp. coriander
- 1 tbsp. salt, or to taste
- 1 tbsp. basil
- 1 tsp. oregano
- 1 tsp. thyme
- 1/4 tsp. cayenne pepper
- 1 cup raisins (reserve some for garnish)
- 1/2 cup raw sunflower seeds (reserve some for garnish)
- 1 to 2 tbsp. vegan butter (optional)
- 2 tbsp. lemon juice
Place the chopped sweet potato and 2 cups of the water in a large covered skillet. Bring the water to a boil, then turn down to a simmer and cook covered until the sweet potato is tender when pierced with a fork.
Add the chopped broccoli and 1 more cup of water. Cook covered until the broccoli is not quite tender.
Stir in the lentils and spices and cook until the broccoli is tender, about five more minutes.
Add the lemon juice and butter, stir and adjust seasonings.
Serves two people generously, or four with some side dishes like salad, soup, or bread.
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