Smoked Sweet Potato and Lentil Stew

The smoke paprika gives a boost of flavor to the dish.

Smoked Sweet Potato and Lentil Stew. Linda Gassenheimer/TNS

By Linda Gassenheimer From Tribune News Service

Here’s a warm and inviting, vegetarian winter stew.

It’s made with lentils and sweet potatoes. Lentils are a good source of protein and don’t need presoaking. Smoked paprika adds a smokey flavor. I like to keep this paprika on hand to give an added boost to vegetable, rice, and pasta dishes. To speed up the cooking time, I started the potatoes cooking in the microwave.

Helpful Hints

Yogurt can be used instead of sour cream.

Countdown

• Assemble ingredients.
• Start the stew.
• While stew cooks, microwave potatoes and green beans.
• Finish the stew.

Shopping List

To buy: 1 small container dried lentils, 1 small bunch carrots, 3/4 pound sweet potatoes, 1/4 pound green beans, 1 bunch cilantro, 1 bottle smoked paprika, 1 bottle ground cumin, 1 small carton reduced fat sour cream, 1 can reduced sodium diced tomatoes.

Staples: olive oil, garlic, onion, salt, and black peppercorns.

Smoked Sweet Potato and Lentil Stew

Serves 2

• 1 1/2-tablespoons olive oil
• 1 cup sliced onion
• 1 cup sliced carrots
• 4 crushed garlic cloves
• 1 tablespoon smoked paprika
• 1/2 teaspoon ground cumin
• 3/4 cup dried lentils
• 4 cups water
• 3/4 pound sweet potatoes, peeled and cut into 1/2-inch pieces, about 2 cups
• 1/4 pound green beans, cut into 1/2-inch pieces, about 1 cup
• 1 cup reduced sodium canned diced tomatoes
• Salt and freshly ground black pepper
• 2 tablespoons chopped cilantro
• 2 tablespoons reduced fat sour cream

Heat oil in a large saucepan over medium-high heat. Add the onion and carrots. Saute 3 minutes until vegetables soften. Add the garlic, smoked paprika, and cumin and cook to combine with the vegetables, about 30 seconds. Add the lentils and water and bring to a boil. Reduce to a simmer, cover with a lid, and cook 10 minutes. Meanwhile add the sweet potatoes to a microwave safe bowl and cover with a plate or plastic wrap. Microwave on high 5 minutes. Add the green beans to the potatoes and microwave, covered, 1 minute. When the saucepan is ready (after 10 minutes) add the potatoes, green beans, and diced tomatoes to the saucepan. Cook 5 minutes. The lentils should be tender. Cook a few more minutes, if needed. Add salt and pepper to taste. Divide the stew between 2 large bowls and sprinkle with the chopped cilantro. Top each bowl of stew with a tablespoon of sour cream.

Per serving: 605 calories (21 percent from fat), 14.0 g fat (2.9 g saturated, 5.7 g monounsaturated), 6 mg cholesterol, 25.7 g protein, 100.8 g carbohydrates, 34.5 g fiber, 172 mg sodium.

Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.” Listen to Linda on www.WDNA.org and all major podcast sites. Email her at [email protected]. Copyright 2025 Tribune Content Agency, LLC

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