Lentil Ragu with Sweet Potato Gnocchi
Date night with my husband this past weekend had me thinking about what I would post for this week’s blog. We visited a new restaurant where I spotted a dish on the menu that was filled with sweet potato gnocchi. There’s something about those soft, pillowy dumplings that are truly comforting.
Gnocchi is typically made with potatoes, cheese, flour and eggs with some variations. Many of you have had them with the creamy potato filling – maybe you’ve ventured to a butternut squash filling. They resemble a pierogi but are the smaller Italian version of the Polish counterpart. With two sweet potatoes waiting in my produce bin, I figured there must be a way to create a healthier dish.
I came across a couple of recipes that use only a little bit of flour mixed lightly with the cooked sweet potato. Intrigued, I immediately cooked them, let them cool and then scooped out the flesh. And in a short time I had gnocchi! Once you form them they literally take a few minutes in boiling water to set.
I think the trick is to make sure they are rolled tightly and then cooked on a low boil so they don’t disintegrate. If you want them a little on the dry side, once finished you can warm them in a dry pan which would give them more of a texture on the outside.
These little gems would be the perfect bed for my lentil ragu. I was craving an Italian sauce without the meat. Lentils are a small legume that don’t require a lot of time to cook and resemble chopped ground beef. Add some tomato paste, water and seasonings and you have a delicious easy, sauce. I really like tomato paste because of its intense flavor. I’ve been known to eat it right out of the can I think it’s that good! It’s also a blank slate where you control the ingredients. Canned tomatoes and sauces usually include extra preservatives we just don’t need. If you’re really short on time, just cook some lentils and toss with your favorite jarred sauce.
What a great dish with a small amount of calories, no oil, dairy or meat and just natural goodness. And best of all – it’s quick!
Recipe: Serves 3 – 4
For the Sauce:
1 cup of cooked lentils
1 1/2 cups of water
1 6 ounce can of tomato paste
1 teaspoon of oregano
1/2 teaspoon of onion powder
1/2 teaspoon of garlic powder
1 teaspoon of sea salt
Toppings: Basil, Pine Nuts
For the Gnocchi*
1 to 2 cooked sweet potatoes, cooled
1/2 cup of flour
Combine first seven ingredients in a medium saucepan. Bring to boil and reduce heat to low. Cover and cook for about 15-20 minutes until thickened and reduced to your liking.
Meanwhile scoop sweet potato flesh so you have about 1 cup. Mash well and sprinkle with about half of the flour and start to incorporate. Add remainder of flour. You don’t want it to be sticky or overly floured. Divide dough into four pieces. Roll each into a long rope and cut into one inch pieces. Press a fork lightly onto each to create the gnocchi grooves.
Bring a small pot of water to boil and add a few pinches of salt. Add gnocchi and reduce to a low boil for 3 to four minutes until gnocchi float. Carefully drain using a slotted spoon.
Finish with lentil sauce, chopped basil and pine nuts.
*Resources for step-by-step gnocchi photos and instructions:
