VenezuelanMedium · Hot
Lentil Stew with Sweet Potato and Avocado
A warm, nourishing stew rooted in the Venezuelan tradition of slow-cooked comfort. Brown lentils and sweet potato swim in a cumin-scented broth built on a sofrito of onion and pepper, finished with ripe avocado and fresh cilantro for brightness and creaminess in every spoonful.
Prep
15 min
Cook
35 min
Total
45 min
Method
Build the Sofrito
1
Heat the olive oil in a Dutch oven over medium heat. Add the diced yellow onion and red bell pepper, stirring with a wooden spoon until softened and translucent, about 5 to 7 minutes.
2
Add the minced garlic, cumin, salt, and black pepper. Cook for 30 seconds until the spices are fragrant and coating everything beautifully.
Braise the Lentils
4
5
Add the sweet potato cubes to the pot. Continue simmering, covered, for another 10-15 minutes until the sweet potato is tender. Note: lentils should already be nearly tender after the initial 20-25 minutes.
A
Nutri-Score
Excellent balance
A–E · lower is better · score -9
Calories
379
per serving
Source of protein · 16gLow sugar · 8gLow saturated fat · 2g
Protein
16g
Carbs
57g
Fat
12g
Sat. fat
2g
Fiber
9g
Sugar
8g
Sodium
732mg
Heart HealthyDiabetes FriendlyAnti InflammatoryHigh ProteinHigh FiberLow Processed Food
Nutri-Score is a general nutritional-balance guide, not medical or dietary advice.
A
Environmental impact
Very low impact
A–E · lower is better · includes estimates
kg CO2e
0.4
per serving
ACarbonAEU all-round· both agree
Water
1.5m³
Land
19Pt
Runoff
0.05g P
Tomato drives 32% of this recipe’s estimated footprint.
Carbon from Poore & Nemecek 2018; water, land & runoff from Agribalyse — modelled averages for comparing recipes, not a measurement of your groceries.
Flavor Profile
7
Umami
4
Sweet
5
Salty
3
Sour
1
Bitter
2
Spicy
Textures
TenderCreamySilkySoft
Aromas
HerbalEarthySavoryPungent
Kitchen Equipment
Safety & Storage
Storage
Refrigerate leftover stew within 2 hours of serving. Store in airtight containers for up to 4 days. Reheat to 165°F (74°C) before consuming.
Cross Contamination
Chicken broth may contain allergens such as celery, soy, or wheat depending on the brand. Always check product labels and use certified allergen-free broth for dietary restrictions.
High Risk Population
This dish is generally safe but should be avoided by individuals with specific legume allergies. Ensure all ingredients are from clean sources to minimize risk for immunocompromised individuals.
Shelf Life
Cooked lentils have a refrigerator shelf life of 4-5 days. Freeze portions for up to 3 months for best quality. Discard if off-odors, slimy texture, or discoloration develops.
Cooking Temperature
Bring stew to a rolling boil during initial cooking to ensure safe internal temperature. Maintain simmer at 185-200°F (85-93°C) throughout the 25-minute cooking period.
Chicken must reach internal temperature of 165°F (74°C).
Handling
Use separate cutting boards for raw ingredients and fresh garnishes like avocado and cilantro. Wash hands thoroughly after handling raw lentils and before adding fresh garnishes.
Pro Tips
Technique
Never rush your sofrito — those five minutes cooking the onion and pepper until they're translucent and sweet are the difference between a stew and a soul. Abuela used to say the sofrito is the story, and the rest is just what happened after.
Substitution
If you can't find brown lentils, use green or French Puy lentils — they'll hold their shape better and give you that earthy bite we want. Just don't use red lentils here; they'll turn to mush in the time it takes to braise the sweet potato.
From the chef
Brown lentils and sweet potato are a generous combination — the lentils give the stew body and depth, the sweet potato a gentle sweetness that softens every spoonful. The base is a proper sofrito of onion, red bell pepper, garlic, and tomato, seasoned with cumin and black pepper, and everything simmers together until the broth thickens and the flavors settle into something earthy and satisfying. What finishes it is the brightness: ripe avocado sliced over the top, a handful of fresh cilantro, a squeeze of lime. That freshness makes the whole bowl feel alive and balanced, not heavy. This is the kind of stew you want waiting for you.
TagsOne PotComfort FoodHeartyWeeknight DinnerVegetarian FriendlySofrito
Source: generated · June 10, 2026