Lentil and Sweet Potato Curry

Get a head start on your baby’s development with a folate-rich vegetable curry that even carnivores will devour.

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Like many first-time moms, there was a huge learning curve for me when it came to pregnancy. I assumed a lot of things like, “morning sickness only happens in the morning” and “sleeping won’t be hard until the third trimester when I’m bigger.” I was quickly proven wrong about both.

Another big assumption was that I didn’t need to worry about my baby’s development until there was actually a baby. But did you know that taking folic acid for at least one month before becoming pregnant through the first three months of pregnancy can prevent brain and spine defects in your baby? Planning your pregnancy down to the month can be really difficult, and because these neural tube defects occur during the first month of pregnancy before most women realize they’re pregnant, the CDC recommends an increased intake of folate-rich foods as well as 400mcg daily of folic acid (the synthetic form of folate found in many supplements and enriched foods) for adult women.

This easy vegetable curry recipe is pretty much an ode to folate. One cup of cooked lentils provides 90% (!!!) of your daily folate intake, and the spinach in this recipe has a solid 15% per cup. Vitamin C increases folate absorption so I added some sweet potatoes (not that I ever need a reason to add sweet potatoes). Serve this over some white rice (which is fortified with folic acid) and you’ve got one heck of a folate-friendly dinner.

What ingredients do I need for lentil and sweet potato curry?

• Red lentils

• Yellow onion

• Garlic

• Sweet potato

• Fresh spinach

• Coconut milk - full fat

• Low-sodium vegetable broth - you can substitute with chicken broth

• Fresh ginger- you can substitute with dried, but I prefer fresh

• Brown sugar

• Turmeric, ground

• Cumin, ground

• Curry powder

• Garam masala

• Cayenne pepper- optional

• Salt

• Black pepper

• Coconut oil- you can substitute with canola oil

• Rice or naan- for serving

Helpful products for making this recipe:

• Peeler

• Grater

• Dutch oven

• Chef's knife

• Freezer-friendly containers

Can I add meat to this recipe?

Chicken breasts or thighs are a great addition to this meal. Cook the chicken in a medium-sized skillet until it reaches 165 degrees, then set it aside. Once it’s cooled, shred or chop and stir into the finished curry. You may need to add some additional broth or coconut milk.

What’s the best way to peel fresh ginger?

Those knobby pieces of ginger can be difficult to peel with a peeler. I’ve found that using a spoon is a great way to scrape around all those curves!

Can I substitute dried ginger for fresh?

The general rule is to replace 1 Tbsp of fresh ginger with ¼ tsp of dried. This recipe uses about 1 Tbsp of grated ginger so you can use ¼ tsp dried, but the flavor won’t be exactly the same.

What's the difference between red, green, and brown lentils?

Green and brown lentils generally take longer to cook and hold their shape better than red lentils. Because red lentils break down more during cooking, they add a creamy texture to the dish, making them great for thick sauces and curries.

Can I freeze lentil curry?

Yes! Let it cool completely, then store in a freezer-safe Ziploc bag or air-tight container. Thaw the night before you plan to eat it and then reheat on the stove until warmed through.

Did You Make This Recipe?

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Ingredients:

• 1½ cups dry red lentils

• 1 yellow onion, chopped

• 3 cloves garlic, minced

• 1 large sweet potato, peeled and diced into cubes

• 1- 1 ½ cups fresh spinach, chopped

• 1 13.5 oz can full-fat coconut milk

• 2 cups low-sodium vegetable or chicken broth + 2 cups water

• 1 Tbsp brown sugar

• 1 Tbsp fresh ginger, grated (about 1 ½ inch piece)

• 1 ½ tsp turmeric

• ¼ tsp black pepper

• 1 teaspoon ground cumin

• 2 tsp curry powder

• 1 tsp garam masala

• 2 tsp kosher salt

• ⅛- ¼ tsp cayenne pepper (optional)

• 1 Tbsp coconut oil or canola oil

• For serving: rice or naan

Directions:

1. Prep your veggies

2. Heat a large pot over medium heat and add the coconut oil

3. Cook the yellow onions until they begin to turn translucent (about three minutes)

4. Add the minced garlic and cook an additional minute

5. Add the spices and fresh ginger and cook, stirring frequently, until they become fragrant (about three minutes)

6. Add the broth, water, coconut milk, lentils, brown sugar, and sweet potatoes to the pot and bring everything to a boil

7. Once it’s boiling, turn the heat down to medium-low and simmer for 15 minutes or until the lentils and sweet potatoes are tender. Make sure to stir the mixture occasionally

8. Stir in the spinach and cook just until wilted (one to two minutes)

9. Serve alongside cooked rice or naan bread

Sources:

1. Ajmera, R. (2023, March 8). 15 healthy foods that are high in folate (folic acid). Healthline. Retrieved May 4, 2023, from https://www.healthline.com/nutrition/foods-high-in-folate-folic-acid

2. Centers for Disease Control and Prevention. (2022, June 15). Folic acid. Centers for Disease Control and Prevention. Retrieved May 4, 2023, from https://www.cdc.gov/ncbddd/folicacid/about.html