Vata-Balancing Sweet Potato and Lentil Stew – GF

Posted on Posted in Clean Eats, Recipes


The other night I made a combination of lentils and cubed sweet potato to top some rice and decided it would be even better in stew form. Now this isn’t the prettiest stew in the world, but I promise it’s yummy and warming.

I’ve added some warming spices to the stew that warm you from the inside out and help diminish Vata Fall is the season of Vata as it is typically windy, dry, and cool. This is especially true here in Washington State, at least the windy and cool parts. Since summer flitted away I’ve been drinking more hot tea, eating heavier, grounding foods, and enjoying meals with warming spices.


  •  2 cups of cubed sweet potato, cut into 1/2″ cubes (about 1 medium sized sweet potato)
  • 3/4 cup of dried lentils, preferably soaked and sprouted
  • half of a medium-sized onion, chopped
  • appx. 2-3 tbsp organic butter or ghee (or use refined coconut oil for Vegan)
  • 3 cups vegetable broth
  • 1/2 tsp cardamom
  • 3/4 tsp ginger
  • 1/4 tsp (or more) cinnamon
  • 1/4 tsp (or more) cumin
  • 1/4 tsp turmeric
  • 1/2 tsp (or more) fresh ground black pepper
  • salt to taste
  • 3/4 cup your favorite milk


  •  A few days ahead of when you are making the stew, soak and sprout your lentils. The longer you let them sprout, the longer the tails will be and the flavor will be stronger/a bit more earthy.

 photo 1

  • Peel and cube your sweet potato into about 1/2 inch chunks, set aside.
  • Add the butter to a large stock pot and heat with medium heat. Once hot add chopped onions and cook over medium/low-medium heat for about 7 minutes or until soft and slightly browned. Salt/pepper the onions while cooking and stir frequently to prevent burning.
  • Add broth, lentils, and sweet potatoes – stir gently.
  • Bring stew up to a boil, then reduce to a gentle simmer and allow to simmer, covered, for about 7-10 minutes.
  • Check the sweet potatoes for doneness about 7 minutes in. You want them to be soft, but not mushy.
  • Once the sweet potatoes are fork tender, add the spices and milk and allow to heat through, stirring gently.


  • Enjoy alone or serve over rice. I like to add a shake or two of cinnamon and/or cumin.
  • Makes about 4-5 servings

Additional Notes

  • If you do not soak and sprout your lentils you will either need to pre-cook them or add more liquid to the stew and let it cook longer, adding sweet potatoes later. If you choose to soak for at least 8 hours and not sprout, you should be ok with amount of liquid suggested. Alternatively, you can use 1 can of lentils, drained and rinsed.
  • Add more or less liquid to make it more of a stew or soup – your choice.
  • Adding the seasonings at the end will make sure they stay flavorful.
  • If you don’t have any broth on hand, don’t buy it! Just use water! Add some salt, pepper, and a bit of italian seasoning if you like. Or just add the salt and pepper and more of the warming spices listed above.

Let me know what you think! Happy Eating!

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