Dinner · Beginner · 22 min

Lentil sweet potato with hummus

Hummus changes the topping to a savoury spread and introduces sesame. Check its product label.

Microwavevegan4 ingredients

Original draft · Kitchen testing and human review pending.

Annie Spratt / Unsplash · Ingredient photograph

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Choose a version to preview its ingredients, steps and nutrient amounts. Each version changes one ingredient.

Using Hummus. Hummus changes the topping to a savoury spread and introduces sesame. Check its product label.

Original recipe →Lentil sweet potatoProtein: +1 g per serving · other values update in the preview

What you need

Amounts for 1 serving. Weigh the prepared ingredient described below.

250 g Sweet potato
160 g Ready-cooked lentils, with saltUse plain cooked lentils; sauces change the estimate.Explore this ingredient →
120 g Canned tomatoes in tomato juice
40 g Hummus

Weights use g/kg or oz/lb. Instruction volumes use ml/L or US/UK fl oz. Cup equivalents appear only where the food source reports a matching household measure.

Diet and ingredient checks

Diet: vegan. Tags assume the specified products, including vegetarian cheese and vegan bread where listed.

Contains: Sesame

Product labels need checking for: Celery, Mustard, Milk, Soy, Tree nuts.

These are ingredient checks, not an allergy-safety guarantee. Check every package and avoid cross-contact in your kitchen. Vegan does not mean allergen-free.

About the 14 listed allergens

Let’s make it

Kitchen scales · Microwave · Microwave-safe plate and vented bowl · Fork · Oven gloves

Wash and pierce the sweet potato several times. Microwave on a suitable plate for 8–12 minutes, turning halfway, until soft all the way through.
Combine lentils and canned tomatoes in a vented microwave-safe bowl. Heat, stirring midway, until steaming hot throughout.
Using oven gloves, remove the dishes. Split the potato and spoon over the lentils and hummus.

A look at the nutrients

Estimated from ingredient amounts. Cooking losses and product differences are not adjusted. Total sugars include naturally occurring sugars; added sugars are not separately calculated.

Dietary fibre24.62 g

Total sugars16.64 g

Total fat8.15 g

Carbohydrate (by difference)91.61 g

Energy511.4 kcal

Protein22.42 g

Vitamins, minerals and other values

EPA0 gKnown subtotal · 1 ingredient value missing

DHA0 gKnown subtotal · 1 ingredient value missing

Retinol0 µg

Total monounsaturated fatty acids2.29 g

Total polyunsaturated fatty acids3.96 g

Total saturated fatty acids1.19 g

Beta-carotene21,581.8 µg

Vitamin C23.52 mg

Thiamin1.22 mg

Riboflavin0.39 mg

Vitamin K (phylloquinone)19.46 µg

Copper0.99 mg

Iron8.55 mg

Magnesium162.1 mg

Phosphorus498.3 mg

Starch34.73 gKnown subtotal · 2 ingredient values missing

Fructose3.43 gKnown subtotal · 1 ingredient value missing

Niacin4.35 mg

Pantothenic acid3.3 mg

Vitamin B-61 mg

Potassium1,786.9 mg

Zinc3.5 mg

Selenium8.7 µg

Alpha-tocopherol2.15 mg

Glucose3.89 gKnown subtotal · 1 ingredient value missing

Water441.33 g

Calcium163.8 mg

Choline, total90.75 mgKnown subtotal · 1 ingredient value missing

Sodium826.7 mg

Manganese1.98 mg

Vitamin A (RAE)1,796.9 µg

Folate, total345.9 µg

Vitamin D (D2 + D3)0 µg

Vitamin B-120 µg

Fluoride6.12 µgKnown subtotal · 3 ingredient values missing

Total trans fatty acids<0.01 g

Linoleic acid3.22 gKnown subtotal · 3 ingredient values missing

ALA0.28 gKnown subtotal · 3 ingredient values missing

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Food records, image rights & review status

Original Nutrition Atlas recipe draft, 6 September 2026. Kitchen testing and human editorial review are pending. Photography illustrates ingredients or serving ideas, not the exact prepared recipe.

USDA SR Legacy, April 2018, public-domain food data. Values retain their source definitions; a historical generic record cannot describe every brand. Nutrient links explain the measured substance and do not claim this meal covers your needs.

Sweet potato — FDC 168482Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)
Ready-cooked lentils, with salt — FDC 175254Lentils, mature seeds, cooked, boiled, with saltOpen this exact food in the atlas →
Canned tomatoes in tomato juice — FDC 170051Tomatoes, red, ripe, canned, packed in tomato juice
Hummus — FDC 174289Hummus, commercial

USDA documentation · Unsplash image licence · Unit conversions: NIST · Food handling: FSA

From your plate to the atlas

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Estimates per serving, from the specified USDA ingredients before cooking losses. These are learning topics, not a ranking of the meal or a measure of your daily needs.