Sweet Potato & Lentil Goulash With Pumpkin Seed Oil

A hearty winter dish with cancer fighting and body healing properties.

This Sweet Potato & Lentil Goulash creation came from my Culinary Nutrition Expert course.  The intention behind this dish is to create a dinner that is cancer fighting and body healing.  There are so many ingredients to talk about in this dish, but let’s start with the sweet potatoes.  I’ve learned that sweet potatoes can give us so much goodness, 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, which gives the sweet potato it’s beautiful orange colour is one of the essential components to fighting cancer and healing the body. A natural pigment synthesized by plants, beta-carotene is used as an antioxidant and an immunostimulant to prevent or treat cancer [1]. This is the perfect fall dish, it’s a great way to try a vegan dish for dinner as it’s full of amazing nutrients and it’s totally satisfying. Oh, and 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!  If you want to try out pumpkin seed oil you can buy it here http://www.styriangold.ca/

Servings: 6 people

Prep Time
15 mins
Cook Time
20 mins
Total Time
35 mins


  • 1 cup lentils
  • 1 red pepper (chopped)
  • 1 cup celery (chopped)
  • 1 medium onion (chopped)
  • 4 cloves garlic (chopped)
  • 1 cup sweet potato (cubed)
  • 1/2 cup pumpkin seeds (raw)
  • 4 tbsp olive oil
  • 1/4 cup pumpkin seed oil
  • 1/2 cup chopped fresh parsley


  1. Rinse and cook lentils (1 cup lentils, 2 cups of water. Bring to a boil, turn to a simmer and cook for 15- 20 mins.)

  2. In a large pan add 2 tbsp of olive oil

  3. Add garlic and onions into a sauce pan over medium to high heat. Cook until onions are translucent.

  4. Add chopped sweet potato, red pepper & celery. Stir and cook on medium heat for 5 mins.

  5. Add lentils, pumpkin seeds, 2 more tbsp of olive oil. Combine mixture and simmer on lower heat with lid on for 15 mins.

  6. If anything starts to stick you can add a few tbs of water.

  7. When dish is done, remove from heat and add pumpkin seed oil, salt and cayenne pepper to taste. Continue to stir away from heat for a few minutes.

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



[1] “Beta-Carotene.” Memorial Sloan Kettering, www.mskcc.org/cancer-care/integrative-medicine/herbs/beta-carotene.

Wife Of A Grocer

Wife Of A Grocer

My name is Candra Reynolds and I’m a Culinary Nutrition Expert and a lover of healthy eating. Everything I do in the kitchen is inspired by my three beautiful daughters and my husband Brad, who is a 3rd generation grocer. My passion is understanding healthy food and fuelling my family with nutrient dense food. Although it doesn’t always turn out that way!

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