Sweet Lentil Stew East Africa
Transport your taste buds to the heart of East Africa with this comforting and aromatic Sweet Lentil Stew. Infused with warm spices like cinnamon, turmeric, and cumin, this hearty dish combines red lentils and sweet potato with rich coconut milk for a creamy, subtly sweet flavor profile. A splash of honey (or maple syrup for a vegan twist) and a vibrant garnish of fresh cilantro and lemon juice elevate this dish to new heights. Ready in under an hour, this one-pot meal is perfect for busy weeknights or casual gatherings. Serve it over fluffy rice or paired with warm flatbread for a satisfying and nutritious experience. Perfectly spiced, naturally gluten-free, and endlessly flavorful, this East African-inspired stew will quickly become a staple in your recipe collection.
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Recipe Information
Ingredients
- 1 cup red lentils
- 1 cup coconut milk
- 2 cups water
- 1 medium onion, finely chopped
- 3 cloves garlic cloves, minced
- 1 tablespoon ginger, minced
- 1 large tomato, diced
- 1 medium sweet potato, peeled and cubed
- 0.5 teaspoon ground cinnamon
- 1 teaspoon ground turmeric
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 2 tablespoons honey (or maple syrup for vegan option)
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons vegetable oil
- 2 tablespoons fresh cilantro, chopped
- 1 tablespoon lemon juice
Instructions
Rinse the red lentils under running water until the water runs clear. Set aside.
Heat the vegetable oil in a large pot over medium heat.
Add the chopped onion and sauté for about 5 minutes until soft and translucent.
Add the minced garlic and ginger, and cook for another 1-2 minutes until fragrant.
Stir in the diced tomato, cinnamon, turmeric, ground coriander, and cumin. Cook for 2-3 minutes until the tomatoes break down and the spices are aromatic.
Add the cubed sweet potato, rinsed lentils, water, and coconut milk. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low and let it simmer, uncovered, for 20-25 minutes, stirring occasionally.
Once the sweet potato is tender and the lentils have broken down to create a creamy consistency, stir in the honey (or maple syrup), salt, and black pepper.
Cook for an additional 5 minutes to blend the flavors.
Just before serving, stir in the chopped cilantro and lemon juice for a fresh, vibrant finish.
Serve the Sweet Lentil Stew warm, with rice, flatbread, or on its own.
Nutrition Facts
Calories |
916 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.2 g | 37% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 16.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2524 mg | 110% | |
| Total Carbohydrate | 152.3 g | 55% | |
| Dietary Fiber | 26.8 g | 96% | |
| Total Sugars | 71.0 g | ||
| Protein | 24.3 g | 49% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 246 mg | 19% | |
| Iron | 12.5 mg | 69% | |
| Potassium | 2245 mg | 48% | |
*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.
