1-Pot Spiced Sweet Potato Lentil Soup

Name: 1-Pot Spiced Sweet Potato Lentil Soup
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Yield: 4 (Bowls)
Ingredients: 1 cup rinsed brown or green lentils*; 1/4 cup water; 1 ¼ cups diced red onion; 4 cloves garlic, minced; 1 large sweet potato, peeled and chopped into bite-sized pieces; 1/2 tsp sea salt, plus more to taste; 1/4 tsp black pepper; 1 Tbsp ground cumin; 1 ½ tsp ground cinnamon; 1 ½ tsp Coriander; 1/4 tsp ground turmeric; 1 pinch cayenne pepper; 5-6 cups vegetable broth; 1-2 Tbsp coconut sugar; 1 cup chopped green beans; fresh cilantro; red pepper flake; fresh minced garlic

User Reviews

4.9

210 reviews

Excellent

Prep Time
10 mins
Cook Time
10 mins
Total Time
50 mins
Servings
4 (Bowls)
Calories
303 kcal
Course
Main Course
Cuisine
Vegan

1-Pot Spiced Sweet Potato Lentil Soup

Valerie Marks

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1-pot lentil soup made with sweet potatoes, green beans, and warming spices! The ultimate easy meal to enjoy throughout the week or to please a crowd.

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Ingredients

Servings

1 cup rinsed brown or green lentils* (soak overnight — optional for improved digestibility)
1/4 cup water (or 2 Tbsp avocado or other neutral cooking oil)
1 ¼ cups diced red onion (as recipe is written, about 1 small-medium onion)
4 cloves garlic, minced
1 large sweet potato, peeled and chopped into bite-sized pieces (as recipe is written, about 2 cups)
1/2 tsp sea salt, plus more to taste
1/4 tsp black pepper
1 Tbsp ground cumin
1 ½ tsp ground cinnamon
1 ½ tsp Coriander
1/4 tsp ground turmeric
1 pinch cayenne pepper (optional)
5-6 cups vegetable broth (or store-bought)
1-2 Tbsp coconut sugar (or sub maple syrup or honey if not vegan)
1 cup chopped green beans (fresh or frozen / or sub a sturdy green of choice, such as kale or collard greens)

FOR SERVING optional

fresh cilantro
red pepper flake
fresh minced garlic

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Instructions

Optional: If soaking lentils, rinse and add to a mixing bowl and cover with 2 inches cool water. Soak for at least 6 hours or overnight. Then rinse, drain, and proceed with recipe. (See notes for soaking tips and ways to get around this if you're in a hurry!)
Heat a large pot or dutch oven (we love this one), over medium-high heat. Once hot, add water (or oil) and onion. Sauté for 5 minutes, stirring frequently, until slightly browned. Add more water (or oil) as needed to brown.
Add garlic and sauté 1 minute more. Then add sweet potato, salt, black pepper, cumin, cinnamon, coriander, turmeric, and cayenne (optional). Stir to coat and cook for 4 minutes, stirring frequently.
Add vegetable broth (starting with the lesser amount) and bring to a low boil. Then add lentils and coconut sugar and another pinch of salt. Stir to combine. Once it comes back to a low boil, reduce heat to a simmer, loosely cover (crack the lid to let steam escape), and cook for ~20 minutes or until lentils are tender (time will vary depending on type of lentil and whether or not they were soaked).
Once the lentils are tender, add green beans, stir, and cover. If it appears too thick at this time, add remaining vegetable broth. Cook for another 10 minutes, then turn off heat and let soup rest at least 5 minutes before serving.
Taste and adjust flavor as needed, adding more cumin for smokiness, cinnamon for warmth, salt to taste, coconut sugar for sweetness, or pepper or cayenne pepper for heat.
Serve as is, with grains, or over steamed vegetables. Optional: Top with fresh herbs, red pepper flake, and/or fresh minced garlic.
Store leftovers covered in the refrigerator up to 5-7 days or in the freezer up to 1 month. Reheat on the stovetop over medium heat until warmed through. Add more vegetable broth or water to rehydrate as needed.

Notes

*Prep time does not include soaking lentils. *We recommend soaking your lentils:
*Recipe adapted from Madeleine Shaw’s cookbook Ready Steady Glow (Morrocan Soup recipe).*Nutrition information is a rough estimate calculated with the lesser amount of coconut sugar and without optional ingredients.
Soaking helps improve digestibility and also speeds cook time.
If you're not one to remember to soak your beans, you can buy sprouted at the store and add to soup when called for.
If you're in a big hurry: You could use red lentils, which don't require soaking and cook faster. Or, use canned cooked lentils (just be sure to rinse and drain before adding, and reduce cook time as needed).

Nutrition Information

Show Details

Serving 1servings Calories 303 (15%) Carbohydrates 53.8g (18%) Protein 17.5g (35%) Fat 3.5g (5%) Saturated Fat 0.4g (2%) Polyunsaturated Fat 0.7g Monounsaturated Fat 1.8g Trans Fat 0g Cholesterol 0mg (0%) Sodium 1034mg (43%) Potassium 844mg (24%) Fiber 11.6g (46%) Sugar 11.8g (24%) Vitamin A 5050IU (101%) Vitamin C 98.2mg (109%) Calcium 110mg (11%) Iron 5.9mg (33%)

Nutrition Facts

Serving: 4(Bowls)

Amount Per Serving

Calories 303 kcal

% Daily Value*

Serving	1servings
Calories	303	15%
Carbohydrates	53.8g	18%
Protein	17.5g	35%
Fat	3.5g	5%
Saturated Fat	0.4g	2%
Polyunsaturated Fat	0.7g	4%
Monounsaturated Fat	1.8g	9%
Trans Fat	0g	0%
Cholesterol	0mg	0%
Sodium	1034mg	43%
Potassium	844mg	18%
Fiber	11.6g	46%
Sugar	11.8g	24%
Vitamin A	5050IU	101%
Vitamin C	98.2mg	109%
Calcium	110mg	11%
Iron	5.9mg	33%