Mustard lentil & sweet potato bowl
Savor the flavors of this Mustard Lentil & Sweet Potato Bowl, a nutritious and delicious meal featuring tender lentils, roasted sweet potatoes, and a tangy dressing made from sesame butter, mustard, soy sauce, lime juice, and maple syrup, with a hint of spice from red pepper. Perfect for a wholesome lunch or dinner!
- 05 May 2024
- Cook time 25 min
- Prep time 5 min
- 4 Servings
- 10 Ingredients
The Mustard Lentil & Sweet Potato Bowl is a hearty and nutritious dish that combines the wholesome goodness of lentils with the sweet, earthy flavor of sweet potatoes. Enhanced with aromatic garlic, fresh onions, and a robust mustard dressing, this meal is both satisfying and delicious. Perfect for a healthy lunch or dinner, it’s packed with protein and fiber to keep you energized throughout the day.
Ingredients:
Instructions:
- Rinse 1 cup of lentils under cold water.
- In a medium pot, combine the lentils with 3 cups of water.
- Bring to a boil, then reduce the heat and simmer until tender, about 20-25 minutes.
- Drain any excess water and set the lentils aside.
- While the lentils are cooking, peel and dice the 2 sweet potatoes into small cubes.
- Preheat your oven to 400°F (200°C).
- Place the sweet potato cubes on a baking sheet, drizzle with a little olive oil, and season with salt and pepper.
- Roast in the oven for 20-25 minutes, or until tender and lightly browned, tossing halfway through.
- Finely chop the 3 stalks of onions.
- Mince the 1 garlic clove.
- In a small bowl, whisk together the 2 tbsp sesame butter, 2 tbsp mustard, 1 tbsp soy sauce, 1 tbsp lime juice, 2 tsp maple syrup, and 1/8 tsp red pepper until smooth.
- In a large mixing bowl, combine the cooked lentils, roasted sweet potatoes, chopped onions, and minced garlic.
- Pour the dressing over the mixture.
- Toss everything together until the ingredients are well coated with the dressing.
- Divide the mixture into bowls.
- Optionally garnish with additional lime juice, sesame seeds, or fresh herbs as desired.
- Serve immediately while the sweet potatoes are still warm, or store in the refrigerator for a chilled version later.
Tips:
- Rinse the lentils thoroughly before cooking to remove any debris and reduce cooking time.
- Cut the sweet potatoes into even-sized pieces to ensure they cook evenly.
- Roast the sweet potatoes for additional flavor, allowing them to caramelize slightly.
- When making the dressing, whisk the ingredients together until smooth to ensure a well-emulsified mixture.
- Taste the dressing before adding it to the bowl, adjusting the seasoning as needed to suit your preferences.
- Add a handful of fresh herbs, such as cilantro or parsley, for an extra layer of flavor and freshness.
- Store any leftovers in an airtight container in the refrigerator and enjoy within 3 days for the best taste and quality.
Enjoy your Mustard Lentil & Sweet Potato Bowl hot for a comforting meal, or let it cool for a refreshing and filling salad. This versatile dish caters to a variety of dietary preferences while delivering a burst of flavor with every bite. Not only is it nutritious, but it's also simple and quick to prepare, making it an ideal addition to your recipe collection.
| Nutrition Facts | |
|---|---|
| Serving Size | 150 grams |
| Energy | |
| Calories 280kcal | 11% |
| Protein | |
| Protein 15g | 10% |
| Carbohydrates | |
| Carbohydrates 45g | 13% |
| Fiber 8g | 22% |
| Sugar 4.45g | 4% |
| Fat | |
| Fat 4.86g | 6% |
| Saturated 0.68g | 2% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 460ug | 51% |
| Choline 60mg | 11% |
| Vitamin B1 0.58mg | 49% |
| Vitamin B2 0.19mg | 15% |
| Vitamin B3 2.17mg | 14% |
| Vitamin B6 0.44mg | 26% |
| Vitamin B9 250ug | 62% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 6mg | 6% |
| Vitamin E 0.46mg | 3% |
| Vitamin K 3.76ug | 3% |
| Minerals | |
| Calcium, Ca 80mg | 6% |
| Copper, Cu 0.59mg | 0% |
| Iron, Fe 4.41mg | 40% |
| Magnesium, Mg 55mg | 13% |
| Phosphorus, P 240mg | 19% |
| Potassium, K 630mg | 18% |
| Selenium, Se 6ug | 10% |
| Sodium, Na 350mg | 23% |
| Zinc, Zn 2.22mg | 20% |
| Water | |
| Water 72g | - |
| * 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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