Baked sweet potatoes with lentils and red cabbage salad

This easy vegetarian main dish is rich in calcium and iron, making it a nutritious and flavorful choice. The combination of baked sweet potatoes and lentils makes for a filling and protein-packed meal. To add a touch of color and texture to the dish, it is served with a rich and crisp red cabbage salad. With every bite your taste buds will be pampered and your plate will truly come to life!

Ingredients

  • 2 sweet potatoes (approx. 175 g), washed and patted dry
  • 1 tbsp cold-pressed rapeseed oil
  • 1 medium onion, finely chopped
  • 2 garlic cloves, crushed
  • thumb-sized piece of ginger, peeled and finely grated
  • 1 long green chili, finely chopped (deseeded if you don’t like it too spicy)
  • 2 tsp ground cumin
  • 2 tsp ground coriander
  • 85g split red lentils
  • finely grated zest of half a lemon, plus 2 tablespoons juice
  • 2 medium tomatoes, roughly chopped
  • ½ small package coriander, roughly chopped, plus a few sprigs for garnish
  • 4 tablespoons full-fat organic yogurt
  • Lemon wedges for squeezing (optional)
  • 2 tbsp extra virgin olive oil
  • 2 tsp lemon juice
  • ¼ small red cabbage, cored and very finely chopped
  • 1 medium carrot, peeled and coarsely grated
  • 2 spring onions, finely chopped
  • 25g sultanas
  • 1 tbsp mixed seeds, e.g. E.g. sunflower, pumpkin, sesame and linseeds

Preparation steps

  1. Preheat the oven to 220°C/200°C fan/gas 7.
  2. Place the sweet potatoes on a baking sheet and bake for 40 minutes or until tender.
  3. Heat the oil in a large nonstick pot over medium-high heat.
  4. Fry the onion for 3-5 minutes or until light golden brown, stirring constantly to avoid burning.
  5. Add garlic, ginger, chili and spices to the pan. Cook for a few seconds, stirring constantly.
  6. Put the lentils in the pan and pour 400 ml of water over them. Stir well and bring to a boil.
  7. Skim off the foam that rises to the surface with a spoon.
  8. Add half a teaspoon of sea salt flakes, lemon zest and a tablespoon of lemon juice to the pan. Stir well and reduce heat to low.
  9. Cover the pan loosely with a lid and simmer gently for 20 minutes until the lentils are tender, stirring occasionally.
  10. Add tomatoes, cilantro, and remaining 1 tablespoon lemon juice to skillet. Cook for another 5 minutes while stirring.
  11. If the lentils thicken too much, add a splash of water. Season to taste.
  12. For the red cabbage salad, whisk together the oil and lemon juice in a large bowl and season with ground black pepper.
  13. Add the cabbage, carrot, spring onions, sultanas and seeds to the bowl. Mix well.
  14. Place the baked sweet potatoes on two plates. Cut them open and fill them with the lentil mixture.
  15. Pour the yogurt on top, garnish with coriander and serve with coleslaw and lemon wedges for squeezing, if desired.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
752 24g 4g 100 g 53g 17g 23g 1.8g

Equipment and tools

  • baking tray
  • mixing bowl
  • Knife
  • grater
  • frying pan
  • wooden spoon
  • Serving plate

Allergen information

This recipe contains dairy products (organic yogurt) and may contain nuts and seeds (mixed seeds). Please check the labels of these ingredients if you have allergies or dietary restrictions.

Storage and leftovers

If you have leftovers, store them in an airtight container in the refrigerator. They can be stored in the refrigerator for up to 3 days. Reheat in the microwave or oven before serving.

Health Benefits of Baked Sweet Potatoes with Lentils and Red Cabbage Slaw

Sweet potatoes are not only delicious but also offer numerous health benefits. Combine them with lentils and red cabbage salad and you have a nutritious and filling meal. Let’s take a closer look at the health benefits of these key ingredients:

sweet potatoes

Sweet potatoes are an excellent source of fiber, vitamins and minerals. They contain a particularly high amount of vitamin A, which is crucial for healthy vision, immune function and cell growth. They also contain vitamin C, potassium and antioxidants that help fight inflammation and protect against chronic diseases. Eating sweet potatoes is also known to promote gut health and aid in weight management.

lenses

Lentils are a type of legume that is rich in nutrients. They are an excellent source of plant-based protein, making them a good choice for vegetarians and vegans. Lentils are also rich in fiber, which aids in digestion, helps maintain stable blood sugar levels, and promotes heart health. Additionally, lentils provide essential minerals such as iron and folic acid, which are important for red blood cell production and brain function.

Red cabbage

Red cabbage is a cruciferous vegetable that offers numerous health benefits. It’s packed with vitamins, including vitamin C, which boosts the immune system and supports collagen production. Red cabbage is also rich in antioxidants, which help protect against oxidative stress and inflammation. Additionally, it contains fiber and phytochemicals, which have been linked to a reduced risk of certain types of cancer.

Seeds and extra virgin olive oil

The slaw in this recipe contains mixed seeds and extra virgin olive oil, both of which offer numerous health benefits. Seeds are a fantastic source of healthy fats, fiber and various minerals. They are also rich in antioxidants, which help fight free radicals and reduce inflammation. Extra virgin olive oil, on the other hand, is a heart-healthy fat that is rich in monounsaturated fatty acids. Moderate consumption is associated with a lower risk of heart disease and improved overall health.

By combining these healthy ingredients, you create a dish that is not only flavorful but also full of important nutrients. Whether you want to boost your immune system, support digestive health, or just enjoy a nutritious meal, baked sweet potatoes with lentils and red cabbage slaw are an excellent choice.

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