Recipe description
June 14, 2026
Lentil Sweet Potato Harissa Stew
Cozy lentil and sweet potato harissa stew supports steady digestion.
92%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils and sweet potatoes.
- Includes colorful plant foods and spices that boost polyphenols.
- Balanced plant-based protein and slow carbohydrates support steady digestion.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Sweet potato
2
piece
Red lentils
1
cup
Harissa paste
2
tablespoon
Onion
1
piece
Garlic
3
piece
Vegetable broth
4
cup
Tomato
2
piece
Oil, olive
2
tablespoon
Seed, cumin
0.5
tablespoon
Paprika powder
1
teaspoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Cilantro
2
tablespoon
Instructions
1
Heat the olive oil in a large pot over medium heat.
2
Add the chopped onion and minced garlic, and sauté until the onion is translucent.
3
Stir in the lentils, diced sweet potato, harissa, thyme, cumin, salt, and black pepper.
4
Pour in the vegetable broth and bring to a boil.
5
Reduce the heat to low and simmer for about 30 minutes, or until lentils and sweet potatoes are tender.
6
Taste and adjust seasoning if needed before serving.
More Recipes For Your Gut
Nutrition
360 kcal
Calories
14 g
Protein
52 g
Carbohydrates
12 g
Fiber
8 g
Sugar
9 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
What are the main ingredients of this Lentil Sweet Potato Harissa Stew?
Lentils, sweet potatoes, harissa, onions, garlic, tomatoes, and herbs.
Is this stew vegan?
Yes—it's vegan and dairy-free.
How can I adjust the fiber content?
To increase fiber, use more lentils or add extra vegetables; to decrease fiber, use fewer lentils.
How spicy is the stew and how can I adjust the heat?
Harissa adds heat; use less harissa or remove seeds to dial it back; balance with lemon and/or dairy-free yogurt.
How should I store leftovers and how long do they keep?
Store in the fridge for 3–4 days; freeze for up to 3 months.
Is this gluten-free and nut-free?
Generally gluten-free and nut-free, but check brand ingredients for gluten-containing additives.
What are the health benefits of the main ingredients?
Lentils provide fiber and plant protein; sweet potatoes add fiber and complex carbohydrates; herbs and spices provide polyphenols.
Can I make this in advance or use a slow cooker?
Yes—it's suitable for meal prep and can be adapted for a slow cooker; reheat well.
What should I serve with this stew?
Pair with brown rice, quinoa, or a green side salad.
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