Lentil Stew with Pumpkin or Sweet Potatoes
Cozy up with a bowl of hearty Lentil Stew with Pumpkin or Sweet Potatoes, the ultimate one-pot vegan comfort food that’s as nutritious as it is delicious. Bursting with tender red lentils, sweet chunks of pumpkin or sweet potatoes, and aromatic spices like cumin, paprika, and a hint of cinnamon, this easy autumn-inspired recipe is rich in flavor and packed with plant-based protein and fiber. Simmered to perfection in a savory vegetable broth with tomatoes and fresh herbs, this wholesome stew comes together in just under an hour, making it perfect for weeknight dinners or meal prep. Serve it hot, garnished with parsley or cilantro, alongside crusty bread or over rice for a heartwarming, gluten-free feast.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large onion, diced
- 2 medium carrots, diced
- 2 celery stalks, diced
- 3 garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground paprika
- 0.5 teaspoon ground cinnamon (optional)
- 1.5 cups red lentils, rinsed
- 3 cups diced pumpkin or sweet potatoes
- 1 15-ounce can canned diced tomatoes
- 6 cups vegetable broth
- 2 bay leaves
- 1 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley or cilantro, chopped (optional for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion, carrots, and celery to the pot. Sauté for 5–7 minutes, or until the onions are translucent and the vegetables have softened.
Stir in the minced garlic, cumin, paprika, and cinnamon (if using). Cook for 1–2 minutes, stirring frequently, until fragrant.
Add the rinsed lentils, diced pumpkin or sweet potatoes, canned diced tomatoes (with their juice), and vegetable broth to the pot. Stir well to combine.
Drop in the bay leaves, and season with salt and black pepper.
Bring the mixture to a boil, then reduce the heat to low and simmer. Cover and cook for 25–30 minutes, stirring occasionally, or until the lentils and pumpkin/sweet potatoes are tender.
Taste and adjust seasoning if needed. Remove the bay leaves before serving.
Ladle the stew into bowls and garnish with chopped fresh parsley or cilantro, if desired. Serve hot with crusty bread or over a bed of rice.
Nutrition Facts
Calories |
396 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.6 g | 12% | |
| Saturated Fat | 1.7 g | 8% | |
| Polyunsaturated Fat | 1.1 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 1025 mg | 45% | |
| Total Carbohydrate | 61.4 g | 22% | |
| Dietary Fiber | 14.6 g | 52% | |
| Total Sugars | 12.9 g | ||
| Protein | 19.1 g | 38% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 138 mg | 11% | |
| Iron | 6.8 mg | 38% | |
| Potassium | 1581 mg | 34% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
