Recipe 11: Lentil & Sweet Potato Curry

A hearty, budget-friendly curry combining protein-rich lentils, sweet potato and vegetables in a flavorful tomato-based sauce. It makes a satisfying lunch or dinner and is an excellent way to add more plant-based foods to your diet.

Ingredients

Serves 2

• 1 cup cooked lentils
• 1 medium sweet potato, peeled and cut into small cubes
• 1 medium tomato, diced
• ½ small onion, finely chopped
• 1 small carrot, diced
• ½ small hoho (bell pepper), diced
• 1 cup chopped spinach or sukuma wiki
• 1 clove garlic, minced
• 1 teaspoon grated fresh ginger
• 1 teaspoon cooking oil
• ½ teaspoon turmeric
• ½ teaspoon curry powder
• ¼ teaspoon black pepper
• Small pinch of salt
• 1–1½ cups water
• 1 tablespoon chopped fresh dhania
• 1 teaspoon lemon or lime juice

How to Make It

1. Heat the oil in a pot over medium heat.
2. Add the onion, garlic and ginger. Cook for about 2 minutes until fragrant.
3. Add the tomato, carrot and hoho. Cook for another 3–4 minutes until the tomatoes soften.
4. Add the turmeric, curry powder and black pepper. Stir for about 30 seconds.
5. Add the sweet potato and water. Cover and simmer for 10–12 minutes, or until the sweet potato is almost tender.
6. Stir in the cooked lentils and simmer for another 5–7 minutes.
7. Add the spinach or sukuma wiki during the final 2–3 minutes of cooking.
8. Turn off the heat and stir in the dhania and lemon/lime juice.
9. Serve warm on its own or with a moderate portion of brown rice, ugali or chapati.

Nutrition Information

Approximate per serving, curry only: Nutrient Amount Calories ~380 kcal Protein ~18 g Carbohydrates ~62 g Fat ~7 g Fibre ~17 g

Values are estimates and will vary according to the size of the sweet potato, type of lentils and exact ingredients used.

Key Nutrients

• Plant protein: Lentils provide protein needed for growth, repair and maintenance.
• Fibre: Lentils, sweet potato and vegetables make this a high-fibre meal.
• Beta-carotene: Sweet potato and carrots contribute carotenoids that the body can convert to vitamin A.
• Folate: Lentils and leafy vegetables are good sources.
• Iron: Lentils and leafy greens contribute plant-based iron.
• Potassium: Sweet potato and lentils provide potassium.
• Vitamin C: Tomatoes, hoho and citrus juice contribute vitamin C.

Nutritious Cooking Method: Gentle Simmering

Instead of frying the ingredients heavily, this recipe uses a small amount of oil followed by gentle simmering.

This allows the sweet potato and vegetables to become tender while creating a rich curry without needing a large amount of oil.

Secret Ingredient: Turmeric

A small amount of turmeric gives the curry its beautiful golden colour and adds earthy flavour.

For best flavour, combine it with other spices rather than relying on a large amount of turmeric alone.

Nutritionist’s Tip

Sweet potatoes and lentils are both nutritious sources of carbohydrate, but they don’t need to be avoided simply because they contain carbohydrates.

The advantage of combining them with lentils, vegetables and fibre is that you get a much more balanced and satisfying meal than eating a large portion of a starch on its own.

For Weight Management

This curry is naturally filling because it provides protein and a substantial amount of fibre.

To keep the meal balanced:

• Make vegetables a generous part of your serving.
• Keep added oil modest.
• Control the portion of additional starch such as rice, ugali or chapati.
• Avoid turning the curry into a high-calorie meal with excessive coconut milk or oil.

If eating the curry on its own, you may not need an additional starch because the sweet potato already provides carbohydrate.

For Better Blood-Sugar Balance

Sweet potato can absolutely fit into a blood-sugar-conscious meal.

The key is portion and combination.

This recipe pairs sweet potato with:

Lentils + vegetables + fibre + a small amount of fat

If serving with another carbohydrate such as rice or chapati, keep that portion moderate rather than combining several large starch portions in one meal.

Want More Protein?

You can increase the protein by:

• Adding a boiled egg
• Increasing the lentil portion
• Serving with plain unsweetened yoghurt
• Adding a small portion of grilled chicken or fish

Simple Nutrition Snapshot

Preparation: 15 minutes
Cooking: 25–30 minutes
Cost: Affordable
Best for: Lunch or dinner
Protein: Good
Fibre: High
Beginner-friendly: Yes
Meal-prep friendly: Yes

The Simple Nutrition Takeaway

You don’t need expensive ingredients to make a nutritious, satisfying meal.

Lentils + sweet potato + vegetables provide an affordable combination of plant protein, fibre, complex carbohydrates and essential micronutrients.

Simple foods. Smart combinations. Better nutrition.