WIC Kitchen: Tasty and healthy lentils and sweet potatoes

Jun. 10, 2026

By Mary Wade Burnside and Anna Ash

Both lentils and sweet potatoes are foods that pack a lot of punch.
Lentils are one of the oldest cultivated crops, dating back to 11,000 B.C. in Greece. Yet, they are still an overlooked plant protein powerhouse. Half a cup of lentils can contain up to 12 grams of protein. That’s about half of the protein that a serving of pork provides. Lentils are chock-full with prebiotic starch, which provides stable energy, releasing a slow and steady stream of glucose to the bloodstream.
These prebiotic starches feed healthy gut flora, aid in digestion and prevent rapid spikes in blood sugar. Lentils are rich in iron, zinc folate which all help support a healthy metabolism.
And making them into these Lentil Burgers is a family-friendly way to serve these legumes, adding soy sauce, tomato paste and paprika for extra flavor.
Sweet potatoes, the main feature in Stuffed Sweet Potatoes, are ranked as the No. 1 most nutritious vegetable by the Center of Science in the Public Interest. They provide more than five times of the recommended dietary allowance (RDA) of vitamin A.
Combining sweet potatoes with the chickpeas and quinoa, this recipe builds a complete protein source from plant-based foods. Chickpeas are rich in amino acids, and this combination can improve gut health.
Sweet potatoes also provide prebiotic fiber that feeds good gut bacteria while chickpeas add insoluble fiber that aids in digestion. Another cool fact is that sweet potatoes contain about 36% of the daily need for copper in one cup serving. This makes it a great recovery meal after workouts when combined with the chickpeas that will be essential for repairing tendons and protecting the cardiovascular system.

Lentil Burgers
1 cup of brown or red lentils*
1 onion finely chopped*
3 cloves garlic minced*
1 carrot finely shredded*
½ cup of oats*
1.5 tablespoons soy sauce or tamari
1 tablespoon tomato paste*
1 tablespoon paprika powder
½ bunch fresh parsley finely chopped*
Salt and pepper to taste
Oil for cooking
For serving:
Hamburger buns, tomatoes, lettuce, cheese or any other toppings you love*

Rinse the lentils, then add them to a pot with two cups of salted water or vegetable stock. Bring to a boil, reduce to a simmer and cook covered for about 30 minutes or until the lentils are tender. Transfer to a strainer to remove excess liquid and allow to cool before putting them in a food processor.
Heat 1-2 teaspoons of oil in a pan and sauté the onions for two-three minutes or until translucent. Add garlic and sauté for another minute until fragrant, then add the carrots and tamari and cook stirring occasionally until the liquid has evaporated. Set aside to cool for a minute.
Add lentils, sautéed veggies, tomato paste, paprika powder, parsley and half of the oats to a food processor and pulse until the mixture is coarse. Taste and season with salt and pepper, add remaining oats and pulse again until combined leaving some texture.
Transfer the mixture to a bowl, cover and refrigerate for at least 30 minutes, or overnight.
Form the mixture into five large patties. Heat some oil in a nonstick pan over medium-high heat. Add the burgers and cook on each side for five-six minutes, until golden brown and crispy.
Serve on top of a burger bun with the topping of your choice.

Stuffed Sweet Potatoes
2 medium sweet potatoes*
1 tablespoon olive oil
2 cups spinach*
½ can chickpeas*
¼ cup tomatoes chopped*
2 tablespoons olives chopped
1 cup cooked quinoa*
½ teaspoon dried thyme, dill, and garlic powder
Salt and pepper to taste
Optional
1 tablespoon peanut butter*
1 teaspoon lemon juice*
Salt and pepper to taste
Water to thin
Chives and red pepper flakes

Preheat the oven to 400 degrees F. Puncture sweet potatoes with a fork and place them in a baking dish. Bake until soft and the knife slides into the flesh easily, which should take about 35-45 minutes depending on size.
Meanwhile, prepare the quinoa mixture by heating oil in a sauté pan over medium heat. Add the rest of the ingredients and sauté until warm. Keep warm until the sweet potatoes are cooked.
When the sweet potatoes are soft, remove from oven and cool for a few minutes. Once cooled, transfer to a plate, split them open with a sharp knife and spoon the quinoa mixture into the center.
Whisk peanut butter, lemon, salt, pepper and water, then pour on top of the sweet potatoes. Garnish with chives and red pepper flakes. Serve immediately and enjoy!
*Ingredients with an asterisk next to them are available through Monongalia County Health Department WIC. Call us at 304-598-5181 for more information.