A hearty, grounding bowl built from slow-simmered lentils, roasted sweet potato, and wilted spinach. Packed with plant protein, complex carbohydrates, fiber, and micronutrients, this dish supports energy balance, gut health, and immunity—without refined oils or artificial ingredients.
Preparation Time
- Prep time: 10 minutes
- Cook time: 30 minutes
- Total time: 40 minutes
- Servings: 2 large bowls or 3 light portions
Ingredients
- 1/2 cup dry brown or green lentils, rinsed
- 1 cup water or vegetable broth
- 1 medium sweet potato, peeled and cubed
- 1 tablespoon extra virgin olive oil
- 2 cups fresh spinach (or 1 cup frozen)
- 1/2 small red onion, finely chopped
- 1 garlic clove, minced
- 1/2 teaspoon ground cumin
- 1/2 teaspoon turmeric (optional)
- Sea salt and black pepper to taste
- 1 tablespoon lemon juice (for finishing)
- Optional: chopped parsley or pumpkin seeds for garnish
Instructions
- Cook the lentils: Combine lentils and water in a pot. Bring to a boil, reduce heat, and simmer for 20–25 minutes, until tender but intact. Drain excess water if needed.
- Roast the sweet potato: Toss cubes with olive oil, salt, and cumin. Spread on a baking tray and roast at 200 °C (400 °F) for 25 minutes, flipping once halfway through.
- Sauté the aromatics: In a skillet, cook onion and garlic over low heat for 3–4 minutes until soft. Add spinach and a splash of water, cook until wilted.
- Assemble the bowl: Layer lentils, sweet potato, and sautéed spinach. Drizzle with lemon juice and garnish as desired. Serve warm.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | 390 kcal |
| Protein | 17 g |
| Fat | 10 g |
| Carbohydrates | 56 g |
| Fiber | 16 g |
| Iron | ~5 mg |
| Magnesium | ~70 mg |
| Vitamin A | ~250% DV |
Health Benefits
1. Digestive and gut support
Lentils and sweet potatoes are rich in prebiotic fibers, which feed beneficial gut bacteria and promote regular digestion.
Reference: Slavin JL. (2013). Fiber and prebiotics: mechanisms and health benefits. Nutrients.
2. Blood sugar regulation and satiety
The combination of complex carbs, fiber, and plant protein slows glucose absorption and supports steady energy release.
Study: Jenkins DJA et al. (2002). Legumes in glycemic control. Archives of Internal Medicine.
3. Immune and anti-inflammatory support
Spinach provides vitamin A, C, and magnesium, while turmeric and sweet potato offer antioxidant carotenoids and polyphenols.
Reference: Ribaya-Mercado JD. (2004). Carotenoids and immune function. Nutrition Reviews.
4. Iron and mineral absorption
Lentils are a top source of non-heme iron, and the vitamin C in lemon juice enhances its bioavailability.
Source: Lynch SR. (2000). Enhancing iron absorption from plant foods. The American Journal of Clinical Nutrition.
Cooking Tips
- Batch cook lentils: They keep for 4–5 days and freeze well.
- Roast extra sweet potato to use in breakfast bowls or salads.
- For a creamy twist, add a spoonful of tahini or avocado before serving.
- Spice variations: Try smoked paprika, garam masala, or harissa for deeper flavor.
- Leafy green swap: Kale, chard, or collard greens work well in place of spinach.
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