Fab Frugal Monday Meals – Dal Stuffed Sweet Potatoes
FABULOUSLY FRUGAL MEAL PLANNING – WEEK #4 BY SARAH SCHUTZ
Our Monday Meals Summer Series proves it is possible to eat well on a budget. We’ve collaborated with some of our favorite dietitians and food bloggers to compile our Fabulously Frugal Monday Meal series. Sign up here to try something new and tasty every week.
This week, Sarah Schutz brings us her delicious Dal Stuffed Sweet Potatoes. Check out Sarah’s blog to see all of her budget friendly creations – simple, delicious vegetarian meals that make healthy living easy!
Message from Sarah:
Dal is one of my favorite things to make when I don’t know what to make. Lentils are not only oh so good for you, but they also are an affordable source of protein. If you have leftovers, you can easily freeze portions in containers for a meal that is better than your usual takeout.
Dal Stuffed Sweet Potatoes:
- 4 medium sweet potatoes
- 1.5 tablespoons ghee or coconut oil
- 3 cloves garlic, minced
- 1 medium yellow onion, peeled and chopped
- 2 tablespoons golden raisins
- 1/2 tablespoon tomato paste
- 1 tablespoon grated ginger
- 1 tablespoon ground turmeric
- 1 tablespoon cumin
- 1/2 teaspoon chili flake
- 2 carrots, peeled and sliced
- 1 2/3 cup split red lentils, rinsed
- 4 cups vegetable broth
- 1 plum tomato, chopped
- 1 cup frozen spinach
- Preheat the oven to 425°F.
- Pierce sweet potatoes with a small knife, then wrap them in aluminum foil. Bake for 40-50 minutes, until the potato can be easily pierced with a small knife. Set aside.
- Cook the dal while the potatoes are cooking. Heat oil or ghee in a medium, heavy bottom pot over medium heat. Add onion and garlic. Cook until the onion and garlic is brown and caramelized, approximately 5-6 minutes. You can lower the heat if the onion/garlic mixture starts getting too brown. Add raisins, tomato paste, ginger, turmeric,cumin, and chili flake. Stir until you can start smelling the spices, approximately 1 minute.
- Add carrot and lentils and stir to coat with the spices. Add broth and give the mixture a good stir. Heat to a boil, then lower to a simmer. Cover and cook until most of the liquid is absorbed, approximately 20-25 minutes. If the lentils are still hard, but most of the liquid is absorbed, you can add a little more water or vegetable broth. Remove from the heat once the lentils have lost their shape and dissolved. Add chopped tomato and spinach. Stir until the tomato and spinach are coated in the lentils. Generously season with salt and pepper.
- To serve, make a cut on top of the sweet potato and squeeze ends to open. Add a couple of spoonfuls of dal in the potato. A lot of it ends up outside of the potato, but if you prefer, you can scoop out the middle. EAT.
- 4 medium sweet potatoes ($2.39) when purchasing 3 lb bag of sweet potatoes ($2.99 for 5-6 ct)
- 1.5 tablespoons coconut oil ($0.38) when purchasing jar ($6.99 for 14oz)
- 3 cloves garlic ($0.15) when purchasing bag of garlic bulbs ($1.59 for 5 ct)
- 1 medium yellow onion ($0.62) when purchasing 3 lb bag ($3.69)
- 2 tablespoons golden raisins ($0.18) when purchasing whole box ($3.99 for 15 oz)
- 1/2 tablespoon tomato paste ($0.08) when purchasing 6 oz can ($0.49)
- 1 tablespoon grated ginger ($0.10) when purchasing ginger root ($1.99 for 0.25 lb)
- 1 tablespoon ground turmeric ($0.56) when purchasing 0.95 oz btl ($2.79)
- 1 tablespoon cumin ($0.42) when purchasing 2 oz btl ($3.39)
- 1/2 teaspoon chili flake ($2.49 for 1.5 oz btl)
- 2 carrots ($0.28) when purchasing whole bag ($1.99 for 2 lbs)
- 1 2/3 cup split red lentils ($1.32) when purchasing bag ($1.79 for 16 oz)
- 4 cups vegetable broth ($2.19)
- 1 plum tomato ($1)
- 1 cup frozen spinach ($0.25) when purchasing whole bag ($1.50 for 16 oz)
Total recipe cost (4 servings): $12.41
Cost per serving: $3.10
*Prices taken from Peapod by Stop & Shop for the Washington, DC (20001) area
Sarah Schutz is a wellness and recipe blogger behind the website The Cutting Veg. She focuses on making healthy living and eating accessible for individuals of all backgrounds while encouraging them to think outside of the culinary and lifestyle box. She currently lives in Washington, DC and knows the ins and outs of all of the local farmers markets. She also has a weakness for popcorn and roasted chickpeas. Connect with Sarah on her website, Pinterest, Twitter, Facebook, and Instagram.
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