Creamy Sweet Potato Dahl

Creamy Sweet Potato Dahl by Breaking Bland Eats

My aversion to meat as a young child forced my mom to come up with creative ways to transform vegetables, and occasionally chicken or fish, into delicious meals for the whole family. We often ate vegetarian meals and to this day, even though I’m not quite as picky with meat, I still like to make a lot of meatless meals.  I always keep dried legumes and canned beans in my pantry so I can whip together nutritious meals even when my fridge isn’t well stocked. Beans and lentils are inexpensive, a good source of protein, and packed full of fibre – which helps to keep you full and satisfied!

This recipe is my take on an Indian lentil stew called Dahl. I added sweet potato and coconut milk for a touch of sweetness and fresh spinach because the bunch in my refrigerator was starting to look questionable.   All you need to complete this meal is some cooked basmati rice or naan bread.

Trust me you won’t miss the meat in this dish!

 

Creamy Sweet Potato Dahl (Lentils)
Serves 6
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Prep Time
10 min
Cook Time
45 min
Total Time
55 min
Prep Time
10 min
Cook Time
45 min
Total Time
55 min
313 calories
33 g
0 g
17 g
11 g
12 g
358 g
460 g
5 g
0 g
3 g
Nutrition Facts
Serving Size
358g
Servings
6
Amount Per Serving
Calories 313
Calories from Fat 140
% Daily Value *
Total Fat 17g
25%
Saturated Fat 12g
62%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 460mg
19%
Total Carbohydrates 33g
11%
Dietary Fiber 13g
51%
Sugars 5g
Protein 11g
Vitamin A
210%
Vitamin C
35%
Calcium
8%
Iron
31%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 tablespoon vegetable oil
  2. 1 medium onion, diced
  3. 1 clove of garlic, minced
  4. 1 tablespoon minced fresh ginger
  5. 1 fresh jalapeño, seeded and minced or ½ teaspoon cayenne
  6. 2 teaspoons ground cumin
  7. 2 teaspoons ground coriander
  8. 2 teaspoons garam masala*
  9. 3 medium carrots, diced
  10. 1 medium sweet potato, diced
  11. 1 cup dried brown lentils
  12. 3 cups of water
  13. 1 can of coconut milk
  14. 1 teaspoon salt
  15. 2 fresh tomatoes, diced
  16. 4 cups of packed spinach
  17. 1/4 cup cilantro (optional, but highly recommended!)
Instructions
  1. Heat oil over medium-high heat in a large pot, add onions and cook until soft – about 5 minutes.
  2. Add ginger, garlic , jalapenos and spices and continue to cook for 2-3 minutes until spices are fragrant.
  3. Add lentils, carrots, sweet potato, and water. Cook for 25-30 minutes, stirring occasionally
  4. Add coconut milk and salt, cook for another 10 minutes.
  5. Add tomatoes and spinach and cook for 3 minutes until lentils are soft and spinach is wilted. Adjust seasoning to taste and stir in fresh cilantro if using.
  6. Serve with cooked basmati rice or naan
Notes
  1. Garam masala is a blend of ground spices which you can find it in the spice section of most grocery stores.
beta
calories
313
fat
17g
protein
11g
carbs
33g
more
BREAKING BLAND EATS http://breakingblandeats.com/

 

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