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Spiced Lentil and Sweet Potato Stew

Spiced Lentil and Sweet Potato Stew

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This Vegan Coconut Lentil Soup is a light yet satisfying Asian-inspired dish that combines the earthy flavor of red lentils with the rich creaminess of coconut milk. Ready in just 45 minutes (15 minutes prep, 30 minutes cooking), this recipe yields 5 servings of approximately 1 cup each.
The soup features simple ingredients including red lentils, coconut milk, and aromatic spices like turmeric and cumin that create a warm, golden-hued broth. The preparation is straightforward - sautéing aromatics, adding spices, then simmering lentils in a coconut milk and vegetable broth base until tender.
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Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 4 servings
Course: lunch, Main Course
Cuisine: Mediterranean
Calories: 174
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1 cup green or brown lentils rinsed
  • 1 tbsp olive or avocado oil
  • 1 onion diced
  • 2 cloves garlic minced
  • 1 tsp ground cumin
  • 1/2 tsp ground cinnamon
  • 2 large sweet potatoes peeled and diced
  • 4 cups vegetable broth
  • salt & pepper to taste
  • Fresh parsley for garnish

Equipment

Method
 

  1. In a pot, heat olive oil over medium heat. Add onion and garlic, sautéing until fragrant.
  2. Stir in cumin and cinnamon, cooking for another minute.
  3. Add lentils, sweet potatoes, and vegetable broth. Bring to a boil, then reduce heat and simmer for 30-40 minutes, or until lentils and sweet potatoes are tender.
  4. Season with salt and pepper, and garnish with fresh parsley before serving.

Nutrition

Serving: 1.75gCalories: 174kcalCarbohydrates: 41gProtein: 3gFat: 0.2gSaturated Fat: 0.1gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.1gSodium: 1036mgPotassium: 629mgFiber: 6gSugar: 10gVitamin A: 24626IUVitamin C: 7mgCalcium: 67mgIron: 1mg

Notes

At just 195 calories per serving, this soup is relatively light while still offering nutritional benefits. Each serving contains 7g of carbohydrates, 2g of protein, and 19g of fat (primarily from the coconut milk). The soup is naturally vegan and gluten-free, making it suitable for various dietary preferences.
Garnished with fresh cilantro, this Vegan Coconut Lentil Soup works well as an appetizer, light lunch, or alongside other dishes. Its creamy texture and aromatic flavor profile offer a comforting meal option with a subtle Asian influence that's both nourishing and flavorful.

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