Ingredients
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For the dressing:
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2 tablespoons tamari or soy sauce
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1 teaspoon rice vinegar
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1 tablespoon maple syrup
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1/2 teaspoon fresh grated ginger
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1/2 teaspoon sesame oil
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1/4 cup unsweetened coconut flakes (optional)
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For the sweet potatoes:
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1 large sweet potato (about 1 pound), peeled and cut into 1-inch cubes
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1 tablespoon olive oil
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Salt and pepper to taste
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For the lentils:
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1 (15-ounce) can no-added-salt chickpeas, drained and rinsed well
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1 (15-ounce) can no-added-salt red lentils, drained and rinsed well
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1/2 onion, thinly sliced
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1 clove garlic, minced
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1 (14.5-ounce) can full-fat coconut milk (do not shake before measuring out 1 cup)
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1 tablespoon tomato paste
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1 teaspoon ground cumin
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1/2 teaspoon paprika
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Salt and pepper to taste
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Water as needed
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For the roasting vegetables:
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1 small yellow bell pepper, seeded and finely chopped
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1 medium carrot, roughly chopped
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1/2 bunch green onions, thinly sliced
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1/4 cup slivered almonds
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1/4 cup sunflower seeds
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1/4 cup unsweetened coconut flakes
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1/4 cup raw peanuts
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1 ripe mango, diced (see Note)
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1 avocado, diced (optional)
Directions
Sub-Title: A delicious, easy-to-make vegetarian dinner that’s packed with protein and fiber!
Description: This flavorful lentil bowl gets its inspiration from traditional Thai cuisine but with a healthier twist. It features fermented sweet potatoes, roasted sweet potatoes, mangoes, and crunchy peanuts topped with a tangy tahini dressing. The whole family will love this kid-friendly, gluten-free, high-fiber, and nutrient-dense meal!
Difficulty: Easy
Servings: Serves 4
Time: Prep Time: 20 minutes; Cook Time: 10 minutes (for sweet potatoes); Total Time: 30 minutes
Nutrition Information per serving (calculated without dressing):
Calories: 335kcal; Protein: 12g; Fat: 15g (includes 1.5g saturated fat); Carbohydrate: 46g (includes 10g dietary fiber); Sugar: 15g; Sodium: 45mg; Calcium: 3% RDI; Iron: 11% RDA
Total Time Needed: 30 minutes (not including cooking time for sweet potatoes)
Note: You can prepare the sweet potatoes ahead of time and store them in the refrigerator for up to 3 days or freeze them for up to 6 months.
Ingredients:
For the dressing:
– 2 tablespoons tamari or soy sauce
– 1 teaspoon rice vinegar
– 1 tablespoon maple syrup
– 1/2 teaspoon fresh grated ginger
– 1/2 teaspoon sesame oil
– 1/4 cup unsweetened coconut flakes (optional)
For the sweet potatoes:
– 1 large sweet potato (about 1 pound), peeled and cut into 1-inch cubes
– 1 tablespoon olive oil
– Salt and pepper to taste
For the lentils:
– 1 (15-ounce) can no-added-salt chickpeas, drained and rinsed well
– 1 (15-ounce) can no-added-salt red lentils, drained and rinsed well
– 1/2 onion, thinly sliced
– 1 clove garlic, minced
– 1 (14.5-ounce) can full-fat coconut milk (do not shake before measuring out 1 cup)
– 1 tablespoon tomato paste
– 1 teaspoon ground cumin
– 1/2 teaspoon paprika
– Salt and pepper to taste
– Water as needed
For the roasting vegetables:
– 1 small yellow bell pepper, seeded and finely chopped
– 1 medium carrot, roughly chopped
– 1/2 bunch green onions, thinly sliced
– 1/4 cup slivered almonds
– 1/4 cup sunflower seeds
– 1/4 cup unsweetened coconut flakes
– 1/4 cup raw peanuts
– 1 ripe mango, diced (see Note)
– 1 avocado, diced (optional)
Instructions:
1. Make the dressing: In a small bowl, whisk together all the ingredients until smooth. Set aside.
2. Prepare the sweet potatoes: Preheat your oven to 425°F. Line a baking sheet with parchment paper. Toss the sweet potato cubes with the olive oil and season with salt and pepper. Spread evenly onto the prepared baking sheet. Roast for 10-15 minutes, stirring halfway through, until tender and lightly browned. Remove from the oven and set aside.
3. Cook the lentils: While the sweet potatoes are roasting, heat a large stockpot over medium-
Steps
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1
Done
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Make the dressing: In a small bowl, whisk together all the ingredients until smooth. Set aside. |
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2
Done
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Prepare the sweet potatoes: Preheat your oven to 425°F. Line a baking sheet with parchment paper. Toss the sweet potato cubes with the olive oil and season with salt and pepper. Spread evenly onto the prepared baking sheet. Roast for 10-15 minutes, stirring halfway through, until tender and lightly browned. Remove from the oven and set aside. |
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3
Done
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Cook the lentils: While the sweet potatoes are roasting, heat a large stockpot over medium- |
