Spiced Sweet Potato and Peanut Lentil Stew
A deeply nourishing Ethiopian-inspired stew packed with protein-rich lentils, sweet potatoes, and a creamy peanut butter swirl. Perfect for meal prep to keep your energy steady all week.
The perimenopause lens
A cautious perimenopause lens
These tags explain why the recipe may appear in Lila. They are prompts for noticing your own patterns—not evidence that this meal treats a symptom.
Perimenopause symptoms and relief · Office on Women’s HealthLow energy
Check how the whole meal lands
Food is one part of energy. Notice meal timing, sleep and symptoms together rather than assigning the result to one nutrient.
Track: energy 1–3 hours later
Hot flashes
Track your personal context
Meals and routines can feel different from day to day. Use this as an observation prompt, not as evidence that a food or supplement treats hot flashes.
Track: timing + personal triggers
Digestive comfort
Let tolerance guide the portion
Fiber, portion size and ingredients land differently for everyone. Increase unfamiliar foods gradually and notice comfort.
Track: comfort + portion
Fatigue
Separate a pattern from one day
Notice energy alongside sleep, meals and symptoms across several days. Ongoing fatigue deserves a clinical conversation.
Track: energy + previous night
Before you start
Your 40-minute game plan
Gather everything first, then tap ingredients and steps as you go.
Equipment
Blender · Whisk · Mixing bowl
Time saver
This stew tastes even better the next day as the spices meld, making it an ideal Sunday batch-prep meal for the week's lunches.
Do these three things first
- 1Prep cups dry red lentils (rinsed), yellow onion (diced), garlic cloves (minced)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
One clear step at a time
0 of 6 steps complete
Next: Heat 1 tablespoon of olive oil in…
- 01
Heat 1 tablespoon of olive oil in…
Heat 1 tablespoon of olive oil in a large heavy-bottomed pot over medium heat. Add the diced yellow onion and cook until softened, about 5 minutes.
Tap card to mark done - 02
Stir in the minced garlic
Stir in the minced garlic, grated ginger, ground cumin, ground coriander, and a generous pinch of salt. Cook for 1 minute until highly fragrant.
Tap card to mark done - 03
Add the cubed sweet potatoes
Add the cubed sweet potatoes, red lentils, the entire can of diced tomatoes (including the juices), and the vegetable broth.
Tap card to mark done - 04
Bring the pot to a gentle boil
Bring the pot to a gentle boil. Reduce the heat to low, cover, and simmer for 20 minutes, stirring occasionally, until the lentils have broken down and the sweet potatoes are fork-tender.
Tap card to mark done - 05
In a small bowl
In a small bowl, whisk the peanut butter with a ladleful of hot broth from the pot until completely smooth. Stir this creamy mixture back into the stew.
Tap card to mark done - 06
Remove the pot from the heat
Remove the pot from the heat. Fold in the baby spinach and stir gently for about 2 minutes until just wilted. Taste and adjust seasoning with black pepper or a pinch of red pepper flakes if you like a little heat.
Tap card to mark done
The nutrition underneath
Why this bowl holds together
Red lentils are the secret to…
Red lentils are the secret to this recipe's high protein content; they dissolve beautifully into stews to create a thick, hearty texture without needing a blender.
This stew tastes even better the…
This stew tastes even better the next day as the spices meld, making it an ideal Sunday batch-prep meal for the week's lunches.
Store leftovers in an airtight container…
Store leftovers in an airtight container in the fridge for up to 5 days, or freeze for up to 3 months. Add a splash of water when reheating as the lentils will continue to absorb moisture.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.