This recipe is a hearty lentil and sweet potato stew that can be served as a main dish or as a side dish. Super high in plant protein, very low glycemic carbs this is a nutrition powerhouse of a dish.
I serve it with roasted zoodles... cause seriously why not?! ;)
difficulty level: beginner
prep time: 20 minutes
cook time: 50 minutes
equipment needed: a 12" non stick (preferably ceramic) pan with a lid.
what you need
- 1/2 tbsp + 1 tsp oil divided separatly
- 1 cup finely chopped onion
- 2 ½ cups (10 ounces, about 1 medium) finely diced into little 1/8" cubes sweet potato, i used both regular orange sweet potato and hannah sweet potato.
- 3/4 tablespoon minced ginger
- 2 garlic cloves, minced
- 1 cup green lentils
- 1.5 teaspoons ground coriander
- 1.5 teaspoons ground cumin
- 1.5 teaspoons turmeri
- 1/4 tsp cayenne pepper *optional
- 1 cup canned chopped tomatoes
- 1/4 tsp Salt
- 3 tablespoons chopped cilantro
- 2 medium zucchinis spiralized to thin noodles, a.k.a. zoodles
what to do:
- preheat oven to 450 degrees
- line large baking sheet with foil, not greased, and put into oven as it preheats
- preheat 12" non stick pan, add 1/2 tbsp oil, and sauté onion 5 minutes.
- mix zoodles with 1 tsp oil and just a touch of salt and set aside
- Add sweet potato, and sauté for 5 minutes.
- Add minced ginger and garlic; stir, and reduce heat to medium-low.
- add lentils, coriander, cumin, turmeric and to pan. Stir until lentils, dry riast lentil and sices for 3 minutes
- Add 2 cups tomatoes, 3 cups broth amd 1/2 cups water and soy sauce
- Raise heat to bring to a boil, then reduce heat until mixture is at a fast simmer.
- Cook uncovered for 40 minutes, until lentils and potatoes are soft, stirring occasionally
- meanwhile, take preheated baking sheet, lightly spray foil with oil, spread zoodles in a thin layer on baking sheet
- bake zoodles 13 -15 minutes watch them at the 13 minute mark so they don't burn
- take them out and set aside.
- Taste the Dal, season to taste with salt & pepper, and continue to simmer on medium low uncovered until mixture has thickened, about 10 - 15 minutes.
- If dal is too soupy, increase heat and cook for a little longer.
To serve, place dal in a bowl and sprinkle with chopped cilantro, and top with zoodles.
You can add on protein of choice, or have just by itself. For those of who are not strictly plant based, you can just brown some ground turkey, bison or grass fed beef with a touch of salt and cumin and throw it right into the dish for a complete meal.
I love having this as my carb on non workout days, it is so low glycemic it's practically a low carb dish, yet sooo satisfying!