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Sweet Potato & Lentil Goulash

Recipe + Photo Credit: Candra Reynolds

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Looking for a quick one-pot meal to make for dinner? This is a fantastic option. Courtesy of the From Scratch 2018 Cookbook, this recipe was created by one of the Academy of Culinary Nutrition graduates.

It’s a dish that is free of gluten, dairy, and nuts. While we don’t make lentil dishes in our house (due to allergy), they are a fantastic source of protein and fiber. Feel free to substitute another legume in place of the lentils if you wish.

This whole dish is anti-inflammatory with the inclusion of onion, garlic, peppers and pumpkin seeds.

This is an easy one to incorporate into your repertoire of dishes!

Sweet Potato & Lentil Goulash

This satisfying vegan dish is packed with nutrients, but let's focus on one of the stars of the show: sweet potatoes. They are packed with Vitamin A (in the form of beta carotene), Vitamin C, Vitamin B6, manganese, potassium and tons of fibre. The beta carotene, a natural pigment which gives the sweet potato its beautiful orange colour, is used as an antioxidant and immune booster.
Servings 6


  • 1 cup lentils
  • 2 cups water
  • 4 tbsp olive oil  divided
  • 1 medium onion
  • 4 cloves garlic
  • 1 cup cubed sweet potato
  • 1 cup chopped celery
  • 1 red pepper  chopped
  • 1/2 cup pumpkin seeds
  • 1/4 cup pumpkin seed oil
  • sea salt  to taste
  • cayenne to taste
  • 1/2 cup chopped fresh parsley


  • Rinse lentils and place them in a pot with 2 cups of water. Bring to a boil, turn down the heat to a simmer and cook for 15 – 20 minutes.
  • In a large pan add 2 Tbsp of olive oil. Turn the heat to medium and add garlic and onions. Cook until onions are translucent.
  • Add sweet potato, celery, and red pepper. Stir and cook on medium heat for 5 minutes.
  • Add cooked lentils, pumpkin seeds and remaining 2 Tbsp olive oil. Combine mixture and simmer, covered, on low heat for 15 minutes. If anything starts to stick you can add a few tablespoons of water.
  • Remove from heat and add pumpkin seed oil, salt, and cayenne pepper to taste. Continue to stir away from heat for a few minutes.
  • Add 1/2 cup chopped parsley to serve.


Bonus Tip: The pumpkin seed oil in this dish really does make the dish in terms of flavour.  You could use olive oil but you would be missing out!
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