Red lentil dahl with sweet potato
Discover the rich and flavorful Red Lentil Dahl with Sweet Potato, a hearty vegan dish made with tender red lentils, sweet potatoes, zesty red onion, and fiery chili peppers, perfectly seasoned with curry powder and tomato puree. Serve with creamy Greek yogurt and fresh scallions for a satisfying and nutritious meal.
- 29 Apr 2024
- Cook time 15 min
- Prep time 10 min
- 4 Servings
- 9 Ingredients
Red lentil dahl with sweet potato is a deeply flavorful and nourishing dish that combines the richness of lentils with the natural sweetness of sweet potatoes. Perfect for a cozy meal, this recipe is infused with aromatic spices and has a satisfying creamy texture, making it a delightful addition to your meal rotation.
Ingredients:
Instructions:
- Sweet Potatoes: Peel and dice the sweet potatoes into small cubes.
- Red Onion: Peel and finely chop the red onion.
- Garlic: Peel and mince the garlic cloves.
- Chili Peppers: Chop the red hot chili peppers (remove seeds if you prefer less heat).
- Scallions: Finely slice the scallions.
- In a medium saucepan, add the diced sweet potatoes and cover with water. Bring to a boil.
- Reduce heat and simmer until the sweet potatoes are tender, about 10-15 minutes. Drain and set aside.
- In a large skillet or pot, heat a drizzle of oil over medium heat.
- Add the chopped red onion and sauté until translucent, about 5 minutes.
- Stir in the minced garlic and chopped chili peppers, cook for another 2-3 minutes until fragrant.
- Stir in the curry powder and cook for 1-2 minutes to toast the spices.
- Add the tomato puree and mix well, cooking for another 2 minutes.
- Add the canned lentils (drained and rinsed if needed) to the skillet.
- Fold in the cooked sweet potatoes.
- Add a little water if the mixture looks too thick, and simmer for another 5-10 minutes to allow the flavors to meld together.
- Remove the skillet from heat.
- Stir in the Greek yogurt until well combined and creamy.
- Season to taste with salt and pepper.
- Spoon the red lentil dahl into bowls.
- Garnish with the finely sliced scallions.
- Serve hot, and enjoy your hearty and flavorful Red Lentil Dahl with Sweet Potato either on its own, with rice, or with naan bread.
Tips:
- Ensure sweet potatoes are cooked until tender to blend seamlessly with the lentils.
- Adjust the amount of red hot chili peppers based on your spice preference.
- Use fresh tomato purée for a richer flavor.
- To save time, you can use pre-cooked or canned lentils.
- Serve with a side of naan bread or rice for a more filling meal.
- Garnish with fresh herbs like cilantro for added freshness.
- For a vegan option, substitute Greek yogurt with a plant-based yogurt.
This red lentil dahl with sweet potato is not only easy to prepare but also packed with nutrients and bold flavors. The blend of curry powder and tomato purée provides a hearty base, while the sweet potatoes add a delightful touch of sweetness. Serve warm, garnished with scallions and a dollop of Greek yogurt for a complete, comforting meal.
| Nutrition Facts | |
|---|---|
| Serving Size | 240 grams |
| Energy | |
| Calories 210kcal | 8% |
| Protein | |
| Protein 10g | 7% |
| Carbohydrates | |
| Carbohydrates 40g | 11% |
| Fiber 10g | 27% |
| Sugar 10g | 10% |
| Fat | |
| Fat 2.93g | 3% |
| Saturated 0.96g | 3% |
| Cholesterol 3.90mg | - |
| Vitamins | |
| Vitamin A 540ug | 60% |
| Choline 36mg | 7% |
| Vitamin B1 0.19mg | 16% |
| Vitamin B2 0.20mg | 16% |
| Vitamin B3 1.43mg | 9% |
| Vitamin B6 0.45mg | 27% |
| Vitamin B9 110ug | 29% |
| Vitamin B12 0.22ug | 9% |
| Vitamin C 36mg | 40% |
| Vitamin E 0.55mg | 4% |
| Vitamin K 5ug | 5% |
| Minerals | |
| Calcium, Ca 80mg | 6% |
| Copper, Cu 0.32mg | 0% |
| Iron, Fe 2.60mg | 24% |
| Magnesium, Mg 50mg | 12% |
| Phosphorus, P 200mg | 16% |
| Potassium, K 680mg | 20% |
| Selenium, Se 5ug | 10% |
| Sodium, Na 60mg | 4% |
| Zinc, Zn 1.20mg | 11% |
| Water | |
| Water 180g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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