This Vegan Sweet Potato Nests with Lentil Filling recipe is a wholesome and delicious meal that everyone, including non-vegans, will enjoy. The tender, mashed sweet potatoes are shaped into nests, filled with protein-packed lentils, and topped with a savory tahini-based sauce. It’s an easy, flavorful dish inspired by simple ingredients and full of healthy nutrients.
Preparation Time:
- Prep time: 25 minutes
- Cook time: 20 minutes
- Total time: 45 minutes
Ingredients:
For the Sweet Potato Nests:
- Sweet potatoes – 3 medium-sized (14 oz | 400g)
- Dairy-free butter – 1 tablespoon
- Starch – 2 tablespoons (cornstarch, tapioca, or potato starch)
- Salt – to taste
- Black pepper – to taste
For the Lentil Filling:
- Raw lentils – 8 oz | 200g (1 cup) (use brown, green, or black lentils)
- Water – 16 oz | 500ml (2 cups)
- Tahini (non-bitter) – 3 tablespoons
- Miso paste – 1/2 teaspoon
- Sriracha – 1 teaspoon
- Dijon mustard – 1 teaspoon
- Sesame oil – 1 teaspoon
- Soy sauce – 1 teaspoon
- Water – 4 tablespoons (to thin the sauce)
Directions:
- Prepare the Sweet Potatoes:
- Peel and cut the sweet potatoes into chunks.
- Steam the sweet potatoes until they are tender (alternatively, bake them until soft).
- Place the cooked sweet potatoes into a large mixing bowl, add the dairy-free butter, salt, and black pepper.
- Mash the sweet potatoes with a potato masher until smooth.
- Let the mashed sweet potatoes cool down, then mix in the starch (2 tablespoons). Stir until well combined.
- Shape the Sweet Potato Nests:
- Preheat your oven to 190°C (360°F).
- Line a baking tray with parchment paper or lightly grease it.
- Using your hands, form the mashed sweet potatoes into small nests or bowls. Make sure to leave a cavity in the middle to hold the lentil filling.
- Transfer the sweet potato nests to the prepared baking tray.
- Cook the Lentils:
- In a pot, combine the lentils with 2 cups (500ml) of water and simmer over medium heat until the lentils are tender, about 15-20 minutes.
- Drain any excess water and let the lentils cool.
- Prepare the Tahini Dressing:
- In a small bowl, whisk together the tahini, miso paste, Sriracha, Dijon mustard, sesame oil, soy sauce, and 4 tablespoons of water. Mix until smooth and creamy.
- Taste the dressing and adjust the flavor by adding sweetener or lemon juice if your tahini is bitter.
- Combine the Lentils and Dressing:
- Once the lentils have cooled, pour the tahini dressing over the lentils and mix well until evenly coated.
- Assemble the Nests:
- Fill each sweet potato nest with the lentil mixture.
- Lightly spray the nests with oil to help them crisp up.
- Bake the Nests:
- Place the baking tray in the preheated oven and bake at 190°C (360°F) for 20 minutes, or until the edges of the sweet potato nests are golden and slightly crispy.
- Serve and Enjoy:
- Remove from the oven and let the nests cool slightly.
- Sprinkle with ground cinnamon, if desired, for a touch of extra warmth.
- Serve the sweet potato nests as a main dish for lunch or dinner.
Serving Suggestions:
- Serve the nests alongside a fresh salad for a complete meal.
- Garnish with chopped parsley or sesame seeds for added texture and flavor.
- Pair with a creamy avocado dip or a side of roasted vegetables.
Cooking Tips:
- If you don’t have a steamer, you can bake the sweet potatoes until tender.
- The lentils can be prepared ahead of time and stored in the fridge.
- Make sure the sweet potato mash is cool before adding starch to ensure the mixture holds its shape when baking.
Nutritional Benefits:
- Sweet potatoes are rich in vitamins A and C, providing antioxidants and fiber.
- Lentils are an excellent source of plant-based protein and fiber, making this dish filling and nutritious.
- Tahini adds healthy fats and is rich in calcium and other essential nutrients.
Dietary Information:
- Vegan
- Gluten-free (ensure your miso and soy sauce are gluten-free)
- High in fiber
- No refined sugar (naturally sweetened with sweet potatoes and tahini)
Nutritional Facts (per serving, based on 4 servings):
- Calories: ~300
- Protein: 12g
- Fat: 12g
- Carbohydrates: 38g
- Fiber: 9g
- Sugar: 7g
Storage:
- Refrigeration: Store leftover sweet potato nests in an airtight container in the fridge for up to 3 days.
- Freezing: You can freeze the sweet potato nests (without the lentil filling) for up to 1 month. Reheat them in the oven before serving.
Why You’ll Love This Recipe:
- It’s a healthy, flavorful, and satisfying meal that’s perfect for both vegans and non-vegans.
- The combination of creamy mashed sweet potatoes and protein-packed lentils is both hearty and nutritious.
- The dish is versatile and can be customized with different seasonings or fillings.
- It’s easy to prepare, making it an excellent option for a weeknight dinner or meal prep.
Conclusion
These Vegan Sweet Potato Nests with Lentil Filling are a delicious and wholesome dish that’s perfect for lunch or dinner. The tender sweet potatoes pair perfectly with the flavorful lentil filling, creating a balanced meal that’s rich in nutrients and flavor. This simple, yet impressive recipe will satisfy both vegans and non-vegans alike. Whether you’re looking for a healthy meal or a new way to enjoy sweet potatoes, these nests are sure to become a favorite.
10 Frequently Asked Questions:
- Can I use a different type of lentils?
Yes, brown, green, or black lentils work best, but you can experiment with red lentils, although they will have a softer texture. - Can I use regular butter instead of dairy-free butter?
Yes, if you’re not vegan, regular butter works just fine. - Can I prepare the sweet potato mash in advance?
Yes, you can prepare the sweet potato mash up to a day ahead and store it in the fridge until ready to use. - What if I don’t have tahini?
You can substitute tahini with almond butter or sunflower seed butter for a different flavor profile. - Can I make this recipe gluten-free?
Yes, this recipe is naturally gluten-free, but make sure to use gluten-free soy sauce and miso paste. - Can I bake the sweet potatoes instead of steaming them?
Yes, you can bake the sweet potatoes until tender if you prefer. - How do I prevent the nests from falling apart?
Make sure the sweet potato mash is cool before adding the starch, and don’t skip the starch as it helps bind the nests. - Can I add other vegetables to the filling?
Yes, feel free to add sautéed spinach, mushrooms, or roasted veggies to the lentil filling. - How long do leftovers last?
Leftovers can be stored in the fridge for up to 3 days and reheated in the oven or microwave. - Can I make this recipe oil-free?
Yes, you can skip the oil spray, but the nests may not be as crispy.