This economical, nutrient-dense, and entirely plant-based dish is one of our favorite meal-prep numbers: It keeps well for several days in the fridge or up to 3 months in the freezer. To make it a full meal, serve with a scoop of brown basmati rice or whole wheat naan, which you can usually find at the supermarket. Garam masala is a popular Indian spice blend readily available in well- stocked supermarkets and South Asian grocery stores, but if you can’t find it or have run out, you may substitute curry powder. If spicy food causes you indigestion, leave out the chile powder, and if onions and garlic are an irritant, reduce the amount used, or omit them entirely as well. If you like, a pinch of asafetida may be added to the oil with the sweet potatoes to make up for the alliums’ pungent note.
Dried lentils are naturally high in protein and tryptophan, they contain melatonin, and they also cook much more quickly than dried beans, making them one of our star sleep-supporting pantry ingredients. These legumes sometimes pick up small pebbles and other debris during processing, so before you begin to cook, spread them out on a large rimmed baking sheet and pick out and discard anything that doesn’t look like a lentil.
recipe 
yields
Serves 8-10
1 bunch Swiss chard, trimmed
1 tablespoon olive oil
1 medium sweet potato, peeled and cut in ½-inch cubes
Salt
2 small onions, finely chopped
1 large bell pepper, stemmed, seeded, and finely chopped
One 3-inch piece fresh ginger, finely chopped
6 medium garlic cloves, finely chopped
1 tablespoon garam masala (or substitute curry powder)
½ teaspoon turmeric
One 14½-oz. can crushed tomatoes
2 cups red lentils, rinsed and drained
3 cups vegetable or chicken broth (or substitute water)
One 14-ounce can lite coconut milk
Fresh cilantro sprigs and thinly sliced scallions, for garnish
Indian red chile powder or cayenne pepper (optional)
Ingredients
steps
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Separate the chard stalks and leaves; tear the leaves into bite-sized pieces; thinly slice the stalks on the diagonal. Set both aside.
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In a large heavy pot, heat the oil over medium heat until it begins to shimmer. Add the sweet potato, season lightly with salt, and cook, stirring occasionally, until lightly browned, 5–6 minutes. Using a slotted spoon, transfer the sweet potato to a bowl and set aside.
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Return the pot to medium heat and add the onions, bell pepper, and the reserved chard stalks. Season lightly with salt and cook, stirring frequently, until the vegetables begin to sweat and the onions are translucent, 3–4 minutes. Stir in the ginger, garlic, garam masala, and turmeric and cook until very fragrant, about 1 minute. Add the tomatoes and cook, stirring frequently, until the mixture looks dry and jammy, 2–3 minutes. Add the lentils, broth, and 1 cup of water, bring to a boil, then cover and lower the heat. Simmer, stirring occasionally, until the lentils are tender, 15–20 minutes.
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Uncover the pot, stir in the coconut milk and the reserved sweet potatoes, then increase the heat to medium. Bring to a simmer and cook, stirring frequently, until the lentils begin to dissolve and the sweet potatoes are very tender, about 15 minutes.
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Add the chard leaves and continue cooking until they’re wilted and tender, 6–8 minutes. Remove from heat, season to taste with more salt, then ladle into wide soup bowls. Garnish with cilantro sprigs and sliced scallions and a sprinkling of chile powder, if using. Serve hot.
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Recipe Excerpted from
EAT BETTER, SLEEP BETTER: 75 Recipes and A 28-Day Meal plan That Unlock the Food-Sleep Connection. Copyright @ 2025 by Dr. Marie-Pierre St-Onge and Kat Craddock. Photography Copyright © 2025 by David Malosh. Reproduced by permission of Simon Element, and imprint of Simon & Schuster. All rights reserved.
