Description
A hearty and flavorful Lentil and Sweet Potato Soup that’s perfect for warming up on chilly days. This nutritious soup combines tender sweet potatoes, protein-rich lentils, and a blend of spices for a comforting, filling, and fiber-packed meal that’s also vegan, gluten-free, and dairy-free.
Ingredients
Scale
Vegetables and Aromatics
- 1 large red onion, chopped
- 2 large carrots, chopped
- 2 celery ribs, chopped
- 1 large red or green bell pepper (optional)
- 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
Spices and 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
Canned and Dry Goods
- 1 (15-ounce) can of diced tomatoes, in their juices
- 1 cup of dry brown lentils
Liquids and Others
- 2 tablespoons of olive oil
- 8 cups of water
- 1 lemon
Instructions
- Heat the oil: In a large pot with a lid, heat 2 tablespoons of olive oil over medium-high heat until shimmering.
- Sauté vegetables and garlic: Add chopped onion, carrots, celery, bell pepper (if using), and thinly sliced garlic to the pot. Sauté for about 3 minutes until vegetables start softening and spices can bloom.
- Add spices and seasonings: Stir in 2 teaspoons paprika, 1 tablespoon cumin, 2 teaspoons coriander (optional), 2 teaspoons dry thyme (optional), salt, and pepper. Cook and mix for 1 minute to release the flavors.
- Add tomatoes and main ingredients: Add the canned diced tomatoes with their juices, cubed sweet potatoes, dry brown lentils, and 8 cups of water to the pot. Stir gently to combine all ingredients well.
- Simmer the soup: Bring the mixture to a boil, then cover with the lid and reduce heat to a simmer.
- Cook until tender: Let it simmer for 25 minutes. Check sweet potatoes by poking them with a fork to ensure they are tender but not falling apart. If still slightly firm, cook an additional 5 minutes.
- Add greens and rest: Turn off the heat and add chopped spinach or kale (if using). Cover again and let the soup sit for 5 minutes to wilt the greens gently.
- Finish and serve: Uncover the pot, squeeze the juice of one lemon into the soup, add chopped parsley, stir well, and serve hot.
Notes
- This soup is perfect for a crockpot or stovetop preparation, packed with fiber and protein to keep you full and satisfied.
- It is gluten-free, dairy-free, vegetarian, and vegan, catering to various dietary preferences.
- Be careful not to overcook the sweet potatoes as they can disintegrate and make the soup too thick.
- Add spinach or kale for extra nutrients and color; they can be added at the end without extra cooking time.
Nutrition
- Serving Size: 1 serving
- Calories: 537 kcal
- 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
