Hearty, warming, and deeply satisfying—with no one to steal your last bite.
If you’re anything like me, you’ve probably stood in the pantry at 6:37pm wondering what to cook that feels comforting but won’t leave you feeling like you need a nap straight after. Enter: this Sweet Potato and Lentil Curry. It’s rich in fibre, packed with plant protein, and brings the kind of spice that hugs you from the inside out.
The best part? You only need one pot, zero fancy gear, and not a single hard-to-pronounce ingredient. It’s low-fuss, flavour-packed, and exactly what your solo dinner plan’s been missing.
❤️ Why It’s Heart Healthy
This dish is a quiet overachiever on the nutrition front. You’ve got:
- Sweet potato – a potassium powerhouse that helps regulate blood pressure, plus it’s full of beta-carotene for a sneaky antioxidant kick.
- Red lentils – high in fibre and protein to keep you full, stabilise blood sugar, and love your ticker.
- Spices like turmeric and cumin – not just delicious, but anti-inflammatory and rich in plant compounds.
- Coconut or olive oil – because a tiny bit of healthy fat helps absorb all those nutrients.
And it all comes together without a pinch of excess salt. Just whole foods doing their thing.
🛒 Ingredients (Serves 1)
- ½ small sweet potato, peeled and cubed
- ¼ cup red lentils, rinsed
- 1 small tomato, diced
- 1 garlic clove, minced
- 1 tsp grated ginger
- ½ tsp curry powder
- ½ tsp ground cumin
- 1 cup low-sodium vegetable stock
- 1 tsp coconut oil or olive oil
- Fresh coriander, to garnish (optional but delightful)
👩🍳 Step-by-Step Instructions
- Start the flavour base
In a small saucepan, heat your oil over medium heat. Add the garlic and ginger and cook for about 1 minute, stirring so nothing sticks. - Spice it up
Add your curry powder and cumin. Give it all a stir and inhale deeply—you’re officially in curry territory. - Build your base
Toss in the cubed sweet potato and diced tomato. Stir to coat everything in those glorious spices. - Simmer time
Add the red lentils and pour in your veggie stock. Stir, cover loosely, and let it simmer gently for about 15–20 minutes. You want the sweet potato soft and the lentils broken down into a creamy consistency. - Final flourish
Once it’s done, taste and adjust with black pepper or a tiny pinch of salt if you like. Garnish with fresh coriander and serve hot.
Optional: pair with a slice of wholegrain toast or some brown rice if you’re extra hungry.
🍽 Nutrition Highlights (Per Serve)
- Calories: ~320 kcal
- Protein: ~12g
- Fibre: ~10g
- Fat: ~6g (mostly healthy fats)
- Sodium: Low (thanks to low-sodium stock and no added salt)
This is a balanced solo bowl that keeps you full without weighing you down. Plus, the fibre and plant-based protein make it excellent for heart health, blood sugar stability, and digestion.
🧠 Solo Cook’s Tips
- Make it creamy: Want a creamier curry? Stir through a splash of coconut milk at the end.
- Level it up: Add a handful of baby spinach or frozen peas in the last 5 minutes for extra green goodness.
- Leftovers: This recipe doubles or triples easily. It keeps in the fridge for 2–3 days and reheats like a dream in the microwave with a splash of stock or water.
💡 Real Life, Real Solo Tip
You know those nights when you feel like eating something warm, spoonable, and nourishing but can’t face a big clean-up? This curry is your answer. You can make it half-asleep and still end up with something that tastes like you’ve put in real effort. (You haven’t—but no one needs to know.)
📣 What’s Next?
Loving this curry? Try these other solo-friendly heart-healthy winners from Plan4One:
- Chickpea & Spinach Soup with Turmeric
- Grilled Barramundi with Greens
- Mediterranean Quinoa Salad with Feta & Avocado
💬 Have a go and let us know—leave a comment below if you made it, or share your version on socials and tag @Plan4One. Your future self will thank you.
And if you’re building your solo meal plan, don’t forget to subscribe for weekly no-fuss recipe inspiration made just for one.
