Thick, hearty, and packed with plant protein — this one-pot High-Protein Lentil & Sweet Potato Stew delivers comfort and performance in every spoonful. You’ll love the creamy lentils, tender sweet potatoes, and bold spices that fuel recovery after a long training day — all ready in just 35 minutes.
As a coach and chef, I’ve always believed that performance nutrition shouldn’t taste like a chore. This high-protein lentil and sweet potato stew proves that wholesome food can be just as satisfying as it is functional. Every serving delivers a steady source of plant-based protein, complex carbs, and fiber — the perfect combo for muscle recovery and long-lasting energy.
I first made this dish during triathlon training season when I needed something hearty, simple, and nutrient-dense. Lentils became my go-to carb and protein base: low in fat, high in amino acids, and easy to cook in bulk for meal prep. Sweet potatoes bring natural sweetness and beta-carotene, while a blend of turmeric, cumin, and smoked paprika gives the stew a warm, energizing kick.
It’s also completely plant-based, so whether you’re vegan, vegetarian, or just aiming to include more balanced meals, this stew checks every box — comfort, nutrition, and simplicity. If you’re into post-workout recipes that build strength and keep you full for hours, this one deserves a spot in your weekly rotation.
I like to pair this with a crisp side like my 5-Minute Winter Citrus Kale Salad or finish with a sweet bite such as the Peanut Butter Cup Protein Pudding. For a full guide to keeping your muscles fueled, check out our roundup of 25 High-Protein Snacks for Muscle Gain.
And yes — I use my Escali Primo Digital Food Scale for this recipe every time. It keeps my macros dialed in and helps me stay consistent whether I’m bulking or cutting.
Explore the Steps
Ingredients & Prep for High-Protein Lentil & Sweet Potato Stew
A balanced meal starts with simple, nutrient-rich ingredients. This one-pot High-Protein Lentil & Sweet Potato Stew builds steady energy and lean muscle fuel — all from whole, plant-based sources.
Ingredients (Serves 4)
- 1 cup dry red lentils, rinsed
- 1 medium sweet potato, peeled and diced
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 tbsp olive oil (or avocado oil)
- 3 cups low-sodium vegetable broth
- 1 cup light coconut milk
- 1 tsp turmeric
- 1 tsp ground cumin
- ½ tsp smoked paprika
- ¼ tsp ground cinnamon
- ½ tsp sea salt, to taste
- ¼ tsp black pepper
- Juice of ½ lemon
- Fresh cilantro or parsley for garnish
- Optional toppings: roasted cashews, pumpkin seeds, or Greek yogurt swirl (for extra protein boost)
Substitutions & Tips
- Swap red lentils for green lentils if you prefer more texture — just increase the cook time by 10 minutes.
- For creamier texture, blend half the stew with an Escali Primo Digital Food Scale on hand to portion accurately.
- Add extra veggies like spinach or kale for micronutrient density.
- Want more heat? Stir in a pinch of chili flakes or harissa.
Tools You’ll Need
Cooking this stew is simple — you just need reliable basics that make prep fast and cleanup effortless.
- Lightyear Silicone Basting & Pastry Brush Set (2-Pack) – Perfect for brushing oil on your pot or finishing veggies with glaze; heat-resistant and dishwasher-safe.
- TOWINGO 9-Inch Silicone Kitchen Tongs (Set of 3) – Ideal for tossing ingredients without scratching your cookware.
- Mercer Culinary Millennia 10-Inch Bread Knife – My go-to for slicing through dense sweet potatoes cleanly and safely.
- NileHome Stainless Steel Whisk Set (3-Pack) – Perfect for whisking coconut milk and spices evenly into your stew base.
These tools make prep faster and safer — and yes, I use each one in my own kitchen.
If you’re upgrading your setup, this is the gear I’d recommend for any high-protein home cook.
Step-by-Step Instructions for High-Protein Lentil & Sweet Potato Stew
Building lean muscle starts with smart cooking habits. This High-Protein Lentil & Sweet Potato Stew is designed to maximize nutrition, minimize effort, and fit right into your weekly meal prep plan. You’ll need just one pot, a sturdy knife, and 35 minutes — that’s it.
1. Sauté the Aromatics
Heat 1 tablespoon of olive oil in a large pot over medium heat.
Add the chopped onion and minced garlic, stirring with your TOWINGO 9-Inch Silicone Kitchen Tongs (Set of 3) until fragrant, about 3–4 minutes.
Pro Tip: A light golden color means your base flavor is developing — don’t rush this step.
2. Add the Sweet Potatoes and Spices
Toss in diced sweet potatoes, turmeric, cumin, smoked paprika, and cinnamon. Stir well so the spices coat every piece evenly.
The sweet potatoes start caramelizing slightly, adding natural sweetness that balances the earthy lentils later on.
3. Incorporate the Lentils and Liquids
Add rinsed lentils, vegetable broth, and coconut milk. Stir using your NileHome Stainless Steel Whisk Set (3-Pack) to distribute everything evenly.
Bring to a boil, then reduce to a simmer. Cover and cook for 20–25 minutes, stirring occasionally to prevent sticking.
Pro Tip: If the stew thickens too much, add an extra ½ cup of broth to reach your preferred consistency.
4. Adjust Flavor and Finish
Once lentils are tender and sweet potatoes are soft, stir in lemon juice, sea salt, and black pepper. Taste and adjust seasoning as needed.
For extra creaminess, blend half of the stew using an immersion blender or mash a few lentils directly in the pot.
5. Serve and Garnish
Ladle the stew into bowls, top with roasted cashews, chopped cilantro, or Greek yogurt for extra protein.
For balanced meal prep, portion the stew into airtight containers using your Escali Primo Digital Food Scale for consistent macros.
Each serving provides slow-digesting carbs, plant-based protein, and healthy fats — ideal for recovery days.
Coach’s Notes (Daniel Carter Insight)
This recipe works great after leg day or endurance training. Pair it with a crisp, high-fiber side like the 5-Minute Winter Citrus Kale Salad or use it as a base for a higher-protein combo topped with grilled chicken or tofu.
If you’re a fan of efficient, protein-rich cooking, check out my 5-Step Bang Bang Chicken Bowl for another quick performance meal.
Nutrition & Benefits of High-Protein Lentil & Sweet Potato Stew
As a performance chef, I design recipes that do more than just taste great — they work hard for you.
This High-Protein Lentil & Sweet Potato Stew is a powerhouse of slow-burning energy, recovery-supporting amino acids, and essential micronutrients. It’s ideal for athletes, busy professionals, and anyone who wants a filling meal that sustains energy for hours.
Nutrition Facts (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~360 kcal |
| Protein | 22 g |
| Carbohydrates | 42 g |
| Fiber | 12 g |
| Fat | 9 g |
| Sugar | 8 g |
| Sodium | 480 mg |
(Values estimated based on 4 servings; actual macros may vary depending on ingredients and toppings.)
Why This Stew Fuels Performance
1. Lentils – Plant-Based Protein Powerhouse
Lentils are one of the best plant-based protein sources, delivering ~18g protein per cooked cup. They’re rich in iron, magnesium, and folate — all essential for endurance, recovery, and energy metabolism.
According to the Harvard School of Public Health, lentils also help stabilize blood sugar, supporting steady energy throughout workouts.
2. Sweet Potatoes – Complex Carbs for Sustained Energy
Sweet potatoes provide complex carbohydrates and antioxidants like beta-carotene, which supports muscle repair and immune function. The slow-digesting starch helps prevent post-meal crashes and keeps glycogen stores full for your next session.
3. Spices – Natural Anti-Inflammatories
Turmeric and cumin deliver potent anti-inflammatory compounds (curcumin and cuminaldehyde) that support joint health and recovery after high-intensity training. Pairing them with a small amount of healthy fat (like olive oil) boosts absorption.
4. Coconut Milk – Healthy Fats for Satiety
Light coconut milk gives the stew its creamy texture and adds medium-chain triglycerides (MCTs), which your body uses quickly for energy. These fats also support hormone balance — crucial for active individuals.
Allergen & Dietary Notes
- Vegan & Gluten-Free
- Dairy-Free (unless you add Greek yogurt topping)
- Nut-Free Option: Skip the roasted cashews and garnish with seeds instead.
- Meal Prep Friendly: Keeps well up to 4 days in the fridge or 3 months in the freezer.
Coach’s Tip
If you’re tracking macros, portion using your Escali Primo Digital Food Scale — it keeps every meal aligned with your training goals.
When you need variety in your weekly prep, rotate this recipe with the Creamy Cauliflower Alfredo Pasta for another easy, protein-balanced dinner.
5-Step High-Protein Lentil & Sweet Potato Stew – Fast, Filling & Delicious
This 5-Step High-Protein Lentil & Sweet Potato Stew is your ultimate one-pot meal for performance, recovery, and comfort. Packed with plant-based protein, complex carbs, and warming spices, it’s fast, filling, and nourishing — perfect for athletes, meal preppers, or anyone wanting a satisfying, muscle-fueling dinner that fits a healthy lifestyle.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Category: High-Protein Meals
- Method: One-Pot
- Cuisine: Healthy Comfort
Ingredients
1 cup dry red lentils, rinsed
1 medium sweet potato, peeled and diced
1 medium onion, finely chopped
2 cloves garlic, minced
1 tbsp olive oil (or avocado oil)
3 cups low-sodium vegetable broth
1 cup light coconut milk
1 tsp turmeric
1 tsp ground cumin
½ tsp smoked paprika
¼ tsp ground cinnamon
½ tsp sea salt, to taste
¼ tsp black pepper
Juice of ½ lemon
Fresh cilantro or parsley for garnish
Optional toppings: roasted cashews, pumpkin seeds, or Greek yogurt for added protein
Instructions
1. Sauté Aromatics
Heat olive oil in a large pot over medium heat. Add onion and garlic, cooking for 3–4 minutes until fragrant and lightly golden.
2. Add Sweet Potatoes & Spices
Stir in diced sweet potatoes, turmeric, cumin, smoked paprika, and cinnamon. Toss to coat evenly, letting the spices bloom and potatoes caramelize slightly.
3. Add Lentils & Liquids
Add rinsed lentils, vegetable broth, and coconut milk. Stir, bring to a boil, then reduce heat to low. Cover and simmer for 20–25 minutes until lentils and potatoes are soft.
4. Adjust Flavor & Texture
Stir in lemon juice, salt, and pepper. For a creamier consistency, mash some lentils or blend half the stew with an immersion blender.
5. Garnish & Serve
Ladle into bowls and top with cilantro, roasted cashews, or Greek yogurt for extra protein. Serve warm for a cozy, nutrient-packed meal.
Notes
Substitute red lentils with green lentils for a firmer texture (increase cook time by 10 minutes).
Add spinach or kale during the last 5 minutes for extra micronutrients.
Store in airtight containers for up to 4 days or freeze for 3 months.
Ideal for post-workout recovery, meal prep, or balanced weeknight dinners.
Serving Suggestions & FAQs for High-Protein Lentil & Sweet Potato Stew
This High-Protein Lentil & Sweet Potato Stew isn’t just a hearty dinner — it’s a complete performance meal you can customize, reheat, and repurpose all week long.
It fits into your recovery plan, whether you’re strength training, meal-prepping, or simply trying to stay consistent with clean, high-protein eating.
Serving Ideas
- Post-Workout Fuel: Pair with grilled tofu or shredded chicken for an extra 10–15g of protein per serving.
- Quick Lunch Bowl: Serve over brown rice or quinoa and top with avocado for balanced macros.
- Family Dinner Upgrade: Add a swirl of Greek yogurt or cashew cream before serving for a creamy finish that boosts protein and flavor.
- Meal Prep Tip: Divide into individual containers, label portions with your Escali Primo Digital Food Scale, and refrigerate for up to 4 days — it reheats beautifully.
If you’re new to protein meal prep, check out my guide to 5-Ingredient Roasted Veggie Quinoa Bowls — another plant-based winner that fits perfectly into any macro plan.
Storage & Reheating
- Fridge: Store in airtight containers for up to 4 days.
- Freezer: Freeze in meal-size portions for up to 3 months.
- Reheat: Warm over low heat on the stove with 2–3 tablespoons of water or broth to loosen texture.
- Pro Tip: The flavors deepen on day two — this stew tastes even better after resting overnight.
Recommended Products
If you want to make prep easier and consistent, these are my go-to tools:
- Lightyear Silicone Basting & Pastry Brush Set (2-Pack) – Perfect for oiling pots or brushing glaze on roasted vegetables.
- Mercer Culinary Millennia 10-Inch Bread Knife – Cuts through sweet potatoes and root veggies effortlessly.
- TOWINGO 9-Inch Silicone Kitchen Tongs (Set of 3) – Makes tossing ingredients simple and safe for nonstick cookware.
Each tool is durable, heat-safe, and used in my own kitchen — they make prep faster, safer, and cleaner.
FAQs About High-Protein Lentil & Sweet Potato Stew
1. Can I make this stew in an Instant Pot or slow cooker?
Yes. For Instant Pot: cook on high pressure for 12 minutes, then natural release. For slow cooker: 4 hours on high or 6 hours on low.
2. How can I increase the protein content even more?
Add ½ cup cooked quinoa or a scoop of unflavored plant-based protein powder (stirred in at the end). Both blend seamlessly with lentils.
3. Can I swap the coconut milk?
Yes. Use 1 cup of unsweetened almond milk and 1 tablespoon olive oil for a lighter version.
4. What’s the best side to pair with this stew?
Try the Cottage Cheese Flatbread or a crisp 5-Minute Winter Citrus Kale Salad to balance textures and flavors.
Join Our Fitness-Food Community
If you’re looking for daily recipe inspiration, meal prep hacks, and high-protein comfort food ideas, follow our boards:
- Healthy Snacks by Sophie (Pinterest) – curated by Sophie Bennett with easy healthy snacks.
- Fit Fuel Recipes by Daniel (Pinterest) – my collection of protein-rich meals, meal prep ideas, and training fuel favorites.
You’ll find exclusive content, meal plans, and new recipes that never make it to the website first.
Coach’s Notes
This stew represents what I believe in — nutrition that works as hard as you do. It’s proof that fueling performance doesn’t require complicated ingredients or hours in the kitchen.
Prep it once, eat it all week, and stay on track with flavor that keeps you motivated.
