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Lentil, Sweet Potato, and Fig Stew Two Stars

Lentil, Sweet Potato, and Fig Stew

Get Ready

Servings: Serves 4Learn How to Scale This Recipe

Prep Time: 45 minutes

Cook Time: 25 minutes

Ingredients: Add ingredients to List

1 tablespoon olive oil, or canola oil
1 each Medium yellow onion, chopped
3 each Cloves garlic, minced
1 tablespoon Minced fresh ginger
1 teaspoon Cumin seeds
1/2 teaspoon Tumeric
1/2 teaspoon paprika
1/8 teaspoon cayenne
2 tablespoons tomato paste
1 teaspoon honey
3/4 cup brown lentils or green lentils, picked through and rinsed
1/4 teaspoon salt, or to taste
2 1/2 cups water ,plus more if needed,
1 each large sweet potato, peeled and cut into 1/2-inch cubes
1 quartered cup dried fig
1 teaspoon lemon zest, grated

directions:

1. In a large saucepan, heat oil over medium heat. Add onion and cook untiltranslucent, about 5 minutes, stirring frequently. Stir in garlic and ginger; cook 3 minutes. Stir in cumin seeds, turmeric, paprika, cayenne, tomato paste, and honey; cook 2 minutes, stirring often.
2. Add lentils, salt, and 2 cups of the water to the pan. Raise heat to medium highand bring to a boil; then reduce heat and simmer, covered, for 20 minutes, stirring occasionally.
3. Stir in sweet potato, figs, and remaining 1/2 cup water. Return to a boil and simmer for 10 to 15 minutes, until lentils are still firm but just tender and sweet potatoes are cooked through; add more liquid if needed. Remove pan from heat, stir in lemon zest, and let rest for 10 minutes. Sprinkle with cilantro and garnish with zest strips if desired and serve warm.
Source: Hannaford fresh Magazine, January - February 2011

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Quantity Ingredients  
1 tablespoon olive oil, or canola oil  
1 each Medium yellow onion, chopped  
3 each Cloves garlic, minced  
1 tablespoon Minced fresh ginger  
1 teaspoon Cumin seeds  
1/2 teaspoon Tumeric  
1/2 teaspoon paprika  
1/8 teaspoon cayenne  
2 tablespoons tomato paste  
1 teaspoon honey  
3/4 cup brown lentils or green lentils, picked thr  
1/4 teaspoon salt, or to taste  
2 1/2 cups water ,plus more if needed,  
1 each large sweet potato, peeled and cut into 1/2  
1 quartered cup dried fig  
1 teaspoon lemon zest, grated  
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* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 4
Base Nutrients
Calories 300 kcal (15%)
Calories from Fat 45 kcal (0%)
Total Fat 5 g (7%)
Saturated Fat 0 g (0%)
Cholesterol 0 mg (0%)
Sodium 180 mg (7%)
Total Carbohydrates 59 g (19%)
Dietary Fiber 11 g (44%)
Protein 10 g (16%)
Vitamins
Vitamin A n/a
Vitamin C n/a
Minerals
Calcium n/a
Iron n/a
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