Red lentil and sweet potato chili

on

Today I'd like to share a recipe for a quick, healthy and delicious lentil chili.


The sauce is nutritious and solid thanks to the lentils. It's spicy but not overpowering, and the hotness of peppers is balanced by sweetness of potatoes. Add a tablespoon of soured cream or guacamole and you'll get a perfect dish for a winter evening that will satisfy even the hardest carnivore.

You'll find the list of ingredients, method and approximate nutritional value below.

Turn on English CC to watch the video.



List of ingredients

  • 1 large onion (~150 g)
  • 3 sweet potatoes (~300 g, peeled)
  • 3 garlic cloves
  • 2 medium chili peppers
  • Small bunch coriander
  • 700 ml vegetable stock
  •  4/3 cups red lentils (~240 g)
  • 2 tbsp vegetable oil (I used sunflower)
  • 1 tbsp hot chili powder
  • 0.5 tsp cayenne pepper
  • 1 can chopped tomatoes (400 g)
  • Salt and pepper to taste

Method

  1. Cut one large onion into fine cubes. Chop 3 medium sweet potatoes into 1 cm cubes so they would cook faster.
  2. Finely chop 3 large garlic cloves and a small bunch of fresh coriander.
  3. Deseed 2 medium chili peppers and slice them into thin strips.
  4. Pour 700 ml vegetable stock into a wide, deep pan and bring it to a boil. Once this happens, add cubed sweet potatoes and spread them evenly in the bottom of the pan. Cook potatoes over medium heat, covered, for 5 minutes.
  5. Add rinsed red lentils. Spread it across the surface of the pan so it would cook evenly. Turn heat down to low and cover again. Continue cooking sauce for the next 5 minutes.
  6. Meanwhile, heat up 2 tbsp oil in a pan. Add cubed onions and chili peppers. Cook them over medium heat, stirring, for some 3 minutes, until they become soft and translucent. Add chopped garlic then. Continue frying for another minute, stirring, until garlic releases aroma. Take pan off heat then.
  7. Check if sweet potatoes are cooked; if so, add caramelised onions, chili and garlic to the sauce. Add some water if you need, too. Stir everything through until well distributed.
  8. Add 1/2 tsp cayenne pepper and 1 tbsp hot chili powder. Stir contents of the pan again, making sure nothing is stuck to the bottom.
  9. Add a can of chopped tomatoes. Stir the sauce and cook for another minute.
  10. Add chopped coriander and mix it in. Season to taste with salt and ground black pepper.
  11. Serve along your favourite extras: rice, bread, with a tablespoon of soured cream or guacamole. Scatter some fresh coriander on top before serving.
  12. Enjoy! 
Approximate nutritional value
100 g
  • 65 kcal
  • Carbs: 10 g 
  • Fat: 1 g
  • Protein: 3 g
  • Fibre: 2 g

1 serving (recipe makes 4 servings)

  • 239 kcal
  • Carbs: 35 g 
  • Fat: 3 g
  • Protein: 12 g
  • Fibre: 12 g

Comments

Post a Comment