Description
This Lentil and Sweet Potato Soup is a hearty, comforting, and satisfying dish that’s packed with flavor and nutrition. Made with sweet potatoes, brown lentils, fresh vegetables, and warming spices, it’s both filling and nutritious. Perfect for chilly days, this soup is vegan, gluten-free, dairy-free, and loaded with fiber and protein for a balanced meal.
Ingredients
Scale
Vegetables & Aromatics
- 2 tablespoons of olive oil
- 1 large red onion, chopped
- 2 large carrots, chopped
- 2 celery ribs, chopped
- 1 large red or green bell pepper (optional), chopped
- 5 garlic cloves, thinly sliced
- 3 large sweet potatoes, cubed (6 cups)
- 3 cups of spinach or kale, chopped (optional)
- ½ cup of parsley, chopped
- 1 lemon
Spices & Seasonings
- 2 teaspoons of paprika
- 1 tablespoon of cumin
- 2 teaspoons of coriander (optional)
- 2 teaspoons of dry thyme (optional)
- Salt and pepper, to taste
Other Ingredients
- 1 (15-ounce) can of diced tomatoes, in their juices
- 1 cup of dry brown lentils
- 8 cups of water
Instructions
- Heat Oil and Sauté Vegetables: In a large pot with a lid, heat the olive oil over medium-high heat. Add the chopped onion, carrots, celery, bell pepper (if using), and sliced garlic. Sauté for about 3 minutes until the vegetables start to soften and become fragrant.
- Add Spices: Stir in the paprika, cumin, coriander (if using), thyme (if using), salt, and pepper. Mix well and cook for 1 minute to toast the spices and enhance their flavors.
- Add Tomatoes, Sweet Potatoes, Lentils, and Water: Pour in the canned diced tomatoes with their juices. Add the cubed sweet potatoes, dry brown lentils, and 8 cups of water. Gently stir to combine everything evenly and bring the mixture to a boil.
- Simmer the Soup: Once boiling, cover the pot with a lid and reduce the heat to low to maintain a gentle simmer. Cook for about 25 minutes, then check the sweet potatoes by poking them with a fork. If they are still slightly firm, continue cooking for an additional 5 minutes to avoid overcooking and disintegration.
- Add Greens and Let Sit: When the sweet potatoes are tender, turn off the heat. Add the chopped spinach or kale (if using) to the pot. Cover and let the soup sit for 5 minutes to allow the greens to wilt.
- Finish and Serve: Remove the lid, squeeze fresh lemon juice into the soup, and stir in the chopped parsley. Mix well and serve warm for a comforting and nutritious meal.
Notes
- This soup is perfect for warming up on cold days and is loaded with fiber and protein.
- The recipe is gluten-free, dairy-free, vegetarian, and vegan, making it suitable for a variety of dietary preferences.
- Adjust the seasoning with salt and pepper to your taste before serving.
- Do not overcook the sweet potatoes to prevent them from falling apart in the soup.
- For a thicker consistency, you can partially blend a portion of the soup before adding the greens.
Nutrition
- Serving Size: 1 serving
- Calories: 537
- Sugar: 19 g
- Sodium: 243 mg
- Fat: 9 g
- Saturated Fat: 1 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 99 g
- Fiber: 28 g
- Protein: 20 g
- Cholesterol: 0 mg
