Healthy Sweet Potato Lentil Kale Stew
A creamy, hearty, and nutrient-dense vegan stew made with sweet potatoes, lentils, kale, and aromatic spices—perfect for weeknight dinners or meal prep.
Equipment
- 1 Dutch oven or large pot
- 1 Chef’s knife
- 1 Cutting board
- Measuring cups and spoons
- 1 Wooden spoon
Ingredients
- 2 tablespoons avocado oil
- 1 medium onion finely diced
- 4 cloves garlic minced
- 1 large sweet potato peeled and diced into 1-inch cubes
- 1 tablespoon tomato paste
- ½ teaspoon ground ginger
- ½ teaspoon ground turmeric
- ½ teaspoon ground coriander
- ½ teaspoon ground cumin
- ½ teaspoon salt adjust to taste
- ¼ teaspoon ground black pepper adjust to taste
- ¾ cup dried green or brown lentils
- 2 ½ cups vegetable broth
- 1 14 oz can full-fat coconut milk
- 3 cups chopped lacinato kale
- 1 tablespoon fresh lime juice
- Fresh cilantro optional, for garnish
Instructions
- Prepare All Ingredients: Before turning on the stove, gather and prep all your ingredients. Finely dice the onion, mince the garlic, peel and cut the sweet potato into uniform 1-inch cubes, and chop the kale. Measure out your spices, lentils, broth, and coconut milk. Having everything ready in advance ensures the cooking process is smooth, efficient, and stress-free.
- Heat Oil and Sauté Aromatics: Place a large Dutch oven or heavy-bottomed pot on medium heat and add 2 tablespoons of avocado oil. Once the oil shimmers, add the diced onion and minced garlic. Sauté for about 3–4 minutes, stirring occasionally, until the onions become translucent and fragrant.This step builds the foundational flavor for the stew.
- Add Sweet Potatoes and Spices: Stir in the diced sweet potato along with 1 tablespoon of tomato paste.Sprinkle in the ginger, turmeric, coriander, cumin, salt, and black pepper. Mix everything thoroughly to coat the vegetables in the spices. Cook for 1–2 minutes to toast the spices lightly, enhancing their aroma and depth of flavor.
- Incorporate Lentils and Toast Briefly: Add the ¾ cup of dried lentils to the pot. Stir them into the vegetables and spices, letting them toast for about a minute. This extra step slightly enhances the nutty flavor of the lentils and helps them maintain their shape during simmering.
- Pour in Vegetable Broth and Bring to Simmer: Carefully pour in 2 ½ cups of vegetable broth. Stir well, making sure all the ingredients are evenly combined. Increase the heat and bring the mixture to a gentle boil. Once boiling, reduce the heat to low, cover the pot with a lid, and let it simmer for 20 minutes. Stir occasionally to prevent sticking and ensure even cooking. The lentils should be tender but not mushy at this stage.
- Add Coconut Milk for Creaminess: Remove the lid and pour in 1 can of full-fat coconut milk. Stir thoroughly to incorporate the coconut milk evenly throughout the stew. Allow the stew to cook uncovered for an additional 8–10 minutes. This helps the stew thicken slightly and develop a rich, creamy consistency while blending the flavors beautifully.
- Incorporate Kale and Lime Juice: Add the chopped kale and 1 tablespoon of fresh lime juice to the pot. Stir gently to combine, letting the kale wilt slightly for 2–3 minutes. The bright lime juice balances the richness of the coconut milk and spices while adding a fresh, zesty note.
- Taste and Adjust Seasoning: Carefully taste the stew and adjust salt, pepper, or additional spices if needed. This step ensures the flavors are perfectly balanced. Remember, the flavors continue to meld as the stew rests slightly after cooking.
- Serve and Garnish: Ladle the hot stew into bowls. Optionally, garnish with freshly chopped cilantro for added color and freshness. Serve immediately with crusty bread, vegan naan, or your favorite grains for dipping and soaking up the savory broth. Enjoy the hearty, comforting, and nutrient-packed meal!
- Storage and Reheating (Optional): Leftover stew can be stored in an airtight container in the refrigerator for 3–4 days or frozen for up to 1 month. Reheat gently in a saucepan over medium heat, stirring occasionally, or microwave until warmed through. The flavors often deepen after a day, making leftovers even more delicious.
Notes
- For consistent cooking, cut sweet potatoes into uniform cubes to ensure they soften evenly.
- Sautéing the spices briefly with the onion and garlic intensifies their flavor and aroma.
- Stir the stew occasionally while simmering to prevent lentils from sticking to the pot.
- Adjust salt, pepper, or lime juice at the end to achieve a balanced taste.
- Kale can be substituted with spinach, collard greens, or Swiss chard if preferred.
- Coconut milk can be swapped for light coconut milk for a lower-fat version, though the stew may be slightly less creamy.
- This stew can be made a day in advance as flavors deepen over time.
