From Scratch Cooking: 2018 Edition - Sweet Potato & Lentil Goulash

I'm so excited to be part of this amazing cookbook, From Scratch Cooking: 2018 Edition, by the Academy of Culinary Nutrition! This years cookbook will raise funds for Organics 4 Orphans, a Canadian non-profit organization that helps address extreme poverty by providing the resources and knowledge to small scale farmers so they can farm organically and productively to support orphans in their communities. Make a donation to help support a great charity and get 40 delicious recipes!

Here is a taste of the delicious recipes you will receive in the From Scratch Cooking: 2018 Edition cookbook. Check out this amazing Sweet Potato & Lentil Goulash recipe my colleague, Candra Reynolds created. 

Sweet Potato and Lentil Goulash_preview.jpg



This satisfying vegan dish is packed with nutrients, but let’s focus on one of the stars of the show: sweet potatoes. They are packed with Vitamin A (in the form of beta carotene), Vitamin C, Vitamin B6, manganese, potassium and tons of fibre. The beta carotene, a natural pigment which gives the sweet potato its beautiful orange colour, is used as an antioxidant and immune booster.

Prep Time: 15 minutes

Cook Time: 25 minutes

Number of Servings: 6


1 cup lentils

2 cups water

4 Tbsp olive oil, divided

1 medium onion, chopped

4 cloves garlic, minced

1 cup cubed sweet potato

1 cup chopped celery

1 red pepper, chopped

1/2 cup pumpkin seeds

1/4 cup pumpkin seed oil

Sea salt, to taste

Cayenne, to taste

1/2 cup chopped fresh parsley

Recipe Directions:

1. Rinse lentils and place them in a pot with 2 cups of water. Bring to a boil, turn down the heat to a simmer and cook for 15 - 20 minutes.

2. In a large pan add 2 Tbsp of olive oil. Turn the heat to medium and add garlic and onions. Cook until onions are translucent.

3. Add sweet potato, celery, and red pepper. Stir and cook on medium heat for 5 minutes.

4. Add cooked lentils, pumpkin seeds and remaining 2 Tbsp olive oil. Combine mixture and simmer, covered, on low heat for 15 minutes. If anything starts to stick you can add a few tablespoons of water.

5. Remove from heat and add pumpkin seed oil, salt and cayenne pepper to taste. Continue to stir away from heat for a few minutes.

6. Add 1/2 cup chopped parsley to serve.

Bonus Tip: The pumpkin seed oil in this dish really does make the dish in terms of flavour. You could use olive oil but you would be missing out!

Recipe + Photo Credit: Candra Reynolds


Twitter: @wifeofagrocer

Instagram: @wifeofagrocer

Facebook URL:


Jessica Mitton


Jessica Mitton is a Registered Holistic Nutritionist and Culinary Nutrition Expert. She believes in a holistic approach, taking into consideration the body, mind and spirit. She is fascinated by the healing potential of food and how it can contribute to an individual’s overall health. A passionate creative force in the kitchen, Jessica is continually working to develop her own highly nutritious and equally delicious recipes, made from whole, organic and locally sourced ingredients. Most of all, she enjoys the opportunity to share her passion and knowledge with others, helping them to become their healthiest possible self!