Vegetable sauté with sweet potatoes and black beluga lentils is a balanced, filling and nutrient-rich dish that works as a complete vegan main course. Mildly sweet sweet potatoes meet the firm texture of beluga lentils and fresh vegetables, with the flavor underlined by smoked paprika, coriander and fennel. The sauté is juicy, lightly spiced and brightened by a gentle acidity. It’s served with fluffy jasmine rice.
- Category
- main course
- Portion
- 350 g
- Yield
- 10 servings
- Nature (TCM)
- neutral
TCM: Sweet potatoes and root vegetables balanced by warming spices.
Ingredients
Sauté (for 10 portions)
- Black beluga lentils (dry) – 500 g
- Sweet potatoes – 900 g
- Red onions – 300 g
- Garlic – 40 g
- Red bell peppers – 400 g
- Zucchini – 350 g
- Olive oil – 120 g
- Vegetable stock or water – 600 g
- Lemon juice or apple cider vinegar – 30 g
- Salt – about 35 g
- Ground smoked paprika – 10 g
- Ground coriander – 8 g
- Ground fennel – 6 g
- Chili – 2 g (optional)
Jasmine rice (for 10 portions)
- Jasmine rice (dry) – 500 g
- Water – 750–800 g
- Salt – 8 g
Method
Sauté
- Rinse the beluga lentils and cook until tender in unsalted water (about 20–25 minutes), then drain.
- Sauté the red onion in olive oil until translucent.
- Add the diced sweet potatoes and sear them briefly.
- Add the garlic, smoked paprika, coriander, fennel and, optionally, chili, and stir.
- Add the vegetable stock or water and braise for about 8–10 minutes, until the sweet potatoes are tender.
- Add the red bell pepper, zucchini and cooked lentils, and sauté briefly.
- Season with salt and lemon juice or apple cider vinegar. Consistency: a juicy sauté, not dry.
Jasmine rice
- Rinse the rice thoroughly.
- Cook in salted water using the absorption method, until the liquid is fully absorbed.
- Let the rice finish steaming under the lid without stirring.
Serving
Serve 200 g of vegetable sauté and 150 g of jasmine rice per portion. The dish works as a main course on its own.
Key ingredients
- Black (beluga) lentils
- Protein, fibre and iron; low glycaemic index.
- Sweet potatoes
- Low-GI complex carbohydrates, beta-carotene, fibre; filling and sweet.
- Onion
- Prebiotic fibre for the gut flora, anti-inflammatory flavonoids.
- Garlic
- Antibacterial and antiviral; supports immunity and the circulatory system.
- Red bell pepper
- High in vitamin C and antioxidants; sweet once roasted.
- Zucchini
- Light, high in water, gentle on the stomach.
- Jasmine rice
- Slightly sticky aromatic rice; naturally thickens soups.
- Chilli / hot pepper
- Capsaicin — boosts circulation and metabolism; in small amounts supports digestion.
Why it’s good for the body
- Beluga lentils provide plant protein, fiber and minerals.
- Sweet potatoes contain beta-carotene and complex carbohydrates.
- Olive oil is a source of healthy fats.
Traditional and functional notes on the ingredients — not medical claims.
Notes
- The dish is naturally vegan and gluten-free.
- It can be varied with seasonal vegetables.
- Also suitable for batch cooking and for school or workplace catering.