This recipe supports mood and brain health with plant-based omega-3s in the form of walnuts and flaxseeds. Lentils contain iron and folate for serotonin synthesis. Leafy greens and root vegetables are high in antioxidants and polyphenols that help protect brain cells. Turmeric and black pepper work together as an anti-inflammatory, and miso not only tastes great and adds an umami richness to the dish but is filled with gut-friendly probiotics that may improve mood.
SERVES 4–6
2 cups sweet potatoes, cubed
1 cup parsnips or turnips, cubed
2 tablespoons olive oil, divided
½ teaspoon cinnamon
½ teaspoon rosemary and/or thyme
1 small onion, diced
2 cloves garlic, minced
2 medium carrots, diced
2 ribs celery, chopped
1 teaspoon turmeric
1 teaspoon sweet smoked paprika
½ teaspoon ground black pepper
4 cups low-sodium vegetable broth
1 cup dry green or brown lentils
1 cup chopped kale or spinach
1 tablespoon miso paste (optional)
½ teaspoon salt (optional)
1 tablespoon ground flaxseed
1½ tablespoons apple cider vinegar
½ cup chopped walnuts
Chopped parsley for garnish
Lemon juice for garnish
Preheat oven to 400°F. Toss the sweet potatoes and parsnips in 1 tablespoon olive oil and season with cinnamon, rosemary, and/or thyme. Spread the root vegetables in a single layer on a baking sheet and roast for 25–30 minutes or until tender.
While the root vegetables are in the oven, add 1 tablespoon olive oil to a large heavy-bottomed pot or Dutch oven. Over medium-high heat, sauté onion, garlic, carrot, and celery for 5–7 minutes until onion is translucent and the vegetables are beginning to soften. Flavor with turmeric, paprika, and pepper.
Add the broth and the lentils. Bring to a boil and then reduce heat and simmer for approximately 30–35 minutes. Add kale or spinach to wilt. To finish, stir in the miso, optional salt, flaxseed, vinegar, and walnuts.
At this point, the roasted vegetables should be done cooking.
To assemble, ladle stew into bowls and top with roasted root vegetables. Garnish with parsley and/or lemon juice.
