1-Pot Spiced Sweet Potato Lentil Soup
User Reviews
4.9
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Prep Time
10 mins
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Cook Time
40 mins
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Total Time
50 mins
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Servings
4 (Bowls)
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Calories
303 kcal
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Course
Main Course
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Cuisine
Vegan
1-Pot Spiced Sweet Potato Lentil Soup
Description
The recipe begins by optionally soaking lentils overnight to improve digestibility and reduce cooking time. Red or green lentils are rinsed and then cooked with sautéed red onions and garlic in water or oil. Sweet potato chunks and a balanced mix of spices—cumin, cinnamon, coriander, turmeric, and optional cayenne—are added and stirred to coat.
Vegetable broth is poured in, and coconut sugar and additional salt balance the flavors. Lentils and sweet potatoes cook together over a simmer until tender. Fresh or frozen green beans (or suitable green vegetables like kale or collards) finish the soup, adding freshness and color.
Spiced Sweet Potato Lentil Soup offers a smooth, warming texture with a subtle sweetness from coconut sugar and aromatic spice layers. It can be served alone or with bread as a satisfying dish. Adjust spice levels to preference and substitute ingredients based on availability or dietary needs.
Quick substitutions include using red lentils that cook faster without soaking or canned lentils to save time, noting adjustments to cooking stages. The recipe balances flavors and textures for a wholesome, comforting soup option.
Ingredients
- 1 cup lentils soak overnight - optional for improved digestibility, brown or green, rinsed
- 1/4 cup water (or 2 Tbsp avocado or other neutral cooking oil)
- 1 ¼ cups red onion as recipe is written, about 1 small-medium onion, diced
- 4 cloves garlic minced
- 1 large sweet potato as recipe is written, about 2 cups, peeled and chopped into bite-sized pieces
- 1/2 tsp sea salt plus more to taste
- 1/4 tsp black pepper
- 1 Tbsp cumin ground
- 1 ½ tsp ground cinnamon
- 1 ½ tsp Coriander
- 1/4 tsp Turmeric ground
- 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 Green bean fresh or frozen / or sub a sturdy green of choice, such as kale or collard greens, chopped
FOR SERVING optional
- cilantro fresh
- red pepper flakes
- garlic fresh, minced
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
- Soaking lentils overnight improves digestibility and reduces cook time.
- For quicker preparation, use red lentils (no soaking needed) or canned cooked lentils (rinse before use and reduce cook time).
- Nutrition information estimates are based on minimum coconut sugar and without optional ingredients.
- The recipe is adapted from Madeleine Shaw's Ready Steady Glow cookbook (Moroccan Soup).
Nutrition Information
Show DetailsNutrition 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% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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