A Nutrient-Packed Plant-Based Delight

Baked Kumara with Lentil Stuffing is a hearty, flavorful dish that combines the natural sweetness of kumara (sweet potatoes) with a protein-rich lentil filling, making it a nutritious and satisfying meal. This recipe is perfect for meal prep, as it can be made in advance and enjoyed throughout the week, providing an excellent fuel source for your busy days.

• Puy Lentils: Known for their nutty flavour and firm texture, they are an excellent source of plant-based protein, fibre, and essential minerals such as iron and magnesium. They aid in digestion, support muscle health, and promote heart health.
• Kumara: Sweet potatoes are rich in vitamins A and C, providing a bold colour and a naturally sweet flavour. They are a great source of complex carbohydrates and fiber, contributing to sustained energy levels and digestive health.
• Brown Onions: add a savoury depth of flavour to the dish while being low in calories and antioxidants. They support immune health and have anti-inflammatory properties.
• Garlic: is not only a flavour enhancer, but it also has numerous health benefits, including boosting the immune system, reducing blood pressure, and improving cholesterol levels.
• Cumin: This spice adds warmth and depth to the dish and has been linked to improved digestion and anti-inflammatory benefits.
• Turmeric: Known for its powerful anti-inflammatory and antioxidant properties, turmeric supports overall health and may help combat chronic diseases.
• Sriracha Chilli Sauce: Adding a spicy kick can boost metabolism and add flavour without excessive calories.
• Pepper: A classic seasoning that enhances flavor and may aid digestion.
• Smoked Paprika: This spice brings a smoky depth to the dish while providing antioxidants and vitamins, contributing to overall health.
• Nutritional Yeast: adds a cheesy flavour while being a complete protein source, packed with B vitamins, including B12, crucial for energy and nerve function.
• Mustard: This adds a tangy note while being low in calories, supporting digestive health and adding depth to the flavour profile.
• Tomato Paste: enhances the dish with its rich, savoury flavour and provides lycopene, an antioxidant linked to heart health.

Health Benefits:

Baked Kumara with Lentil Stuffing offers a variety of health benefits that make it an excellent choice for a hearty meal:

1. Nutrient-Dense: Packed with vitamins, minerals, fibre, and protein, this dish supports overall health, making it a perfect option for maintaining energy and vitality.
2. Gut Health: The fibre from kumara and lentils promotes healthy digestion, helping to prevent constipation and support a healthy gut microbiome.
3. Heart Health: The combination of lentils, garlic, and spices like cumin and paprika supports cardiovascular health by helping to regulate cholesterol levels and blood pressure.
4. Sustained Energy: The balanced mix of complex carbohydrates from kumara and protein from lentils provides a steady energy source, making this dish ideal for busy lifestyles.
5. Anti-Inflammatory Properties: Ingredients like turmeric and garlic are known for their anti-inflammatory effects, which can help reduce the risk of chronic diseases.
6. Versatile and Filling: This dish is delicious and versatile, allowing for customization based on personal preferences. It’s a filling meal that can be enjoyed for lunch or dinner.

Enjoy Baked Kumara with Lentil Stuffing as a comforting, nutrient-packed option for any meal. Whether served as a main dish or as a side, this recipe promises to satisfy your taste buds while nourishing your body. Perfect for meal prep, it keeps well in the fridge and is easily reheated for a quick, healthy meal on the go!

Baked Kumara (Sweet Potato) with Lentil stuffing

Penny Garrick

Savour the goodness of Baked Kumara with Lentil Stuffing, a wholesome and satisfying dish perfect for meal prep. Sweet kumara (sweet potatoes) are stuffed with a flavourful lentil mixture, creating a nutritious balance of protein, fibre, and deliciousness. This make-ahead meal is ideal for busy weeknights, ensuring you enjoy a healthy and delicious option with minimal effort. Perfect for both lunch and dinner!

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Course Main Course

Servings 10 servings

Ingredients

  

1x2x3x

• 500 grams puy lentils
• 10 or so Kumara (Sweet Potatoes) smallish to medium sized is best. If you use really big ones they might be a bit tough and will take much longer to cook.
• 2 large brown onions
• 2-3 cloves garlic
• 2 good tsps ground cumin
• 1 tsp gound turmeric or one or two lengths of fresh finely chopped turmeric
• 2 tsps Sriracha Chilli Sauce or more to taste
• ½ tsp gound pepper
• 1 small tsp smoked paprika
• 3 large tbsp nutritional yeast
• 1 tbsp grainy mustard
• 3 good tbsp tomato paste
• finely chopped capsicum (bell pepper) and parsley to serve

Instructions

 

• Rinse and Soak 500 grams Puy Lentils with double the volume of water for around 4 hours.

  Drain and cook in fresh water 30 minutes or so until softened. Drain.
• Roast at least as many Kumara as the number of people you want to feed. I did 12 small ones which would have fed 8. Wash and put in 1one layer in a roasting dish with a little water, cover with foil and roast 180℃ for around 40 – 50 minutes until softened right through. Remove foil and cool.
• Cut kumara in half, scoop out the insides into a large bowl, and mash. Be careful not to go through the skin. Lay the empty halves cut side up in one layer in a roasting dish or the serving dish you will present them on.
• Chop two large brown onions, quite small dice and saute with water in a good heavy bottomed saucepan. Finely chop or crush 2 – 3 large cloves of garlic and add to the onion. Stir and add water to avoid drying and burning. Once well cooked, add the cumin, turmeric, Sriracha, ground pepper, and smoked paprika. Continue cooking for a few minutes and mixing well. Add a little more water if it dries out and starts catching on the bottom. Take off the heat.
• Add Nutritional yeast, mustard and Tomato Paste. Mix into the onion and spices. Tip it all into the mashed kumara. Add the drained lentils and mix well. Taste and add more of what you like. Eg. more of the ingredients above and/or chopped herbs, chutney, grated lemon or orange rind and juice, check for taste. If the mixture is looking too dry, add a little water. It has to hold together so you can pile it into the waiting kumara shells.
• Fill the kumara halves, it may be easier to hold each one and gently push the stuffing mixture into it, making sure they are well filled. Lay out in the dish.
• (At this point I had extra stuffing that just wouldn’t fit into the kumara so we ate it separately the next day.)
• You can cover your roasting or serving dish with foil and refrigerate to reheat later or the next day. If you do this, bring it out of the fridge at least an hour before going into the oven so it can come up to room temperature.
• Otherwise, loosely foil and heat in over 150℃ (300℉) for 30-40 minutes. (Sorry, these tasted good but looked a bit drab. Suggest a sprinkle of finely chopped capsicum and parsley over the top to serve.)

Keyword kumara, Lentils, plant-based, sweet potatoes, vegan, wfpb

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