Lentil and Sweet Potato Soup
User Reviews
5.0
81 reviews
Excellent
Lentil and Sweet Potato Soup
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Warm up from the inside out with this hearty, comforting, satisfying crockpot or stovetop lentil and sweet potato soup. It’s flavor-packed, filling, and loaded with good-for-you fiber and protein! + It’s gluten-free, dairy-free, vegetarian & vegan!
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Ingredients
- 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)
- 5 garlic cloves, thinly sliced
- 2 teaspoon of paprika
- 1 tablespoon of cumin
- 2 teaspoons of Coriander (optional)
- 2 teaspoons of dry thyme (optional)
- Salt and pepper, to taste
- 1 (15-ounce) can of diced tomatoes, in their juices
- 3 large sweet potatoes, cubed (6 cups)
- 1 cup of dry brown lentils
- 8 cups of water
- 3 cups of spinach or kale, chopped (optional)
- 1 lemon
- ½ cup of parsley, chopped
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Instructions
- In a large pot with a lid, over medium high heat, heat the oil.
- Add the onion, carrots, celery, bell pepper, and garlic. Sautee for 3 minutes.
- Add the paprika, cumin, coriander (if using), thyme (if using), salt and pepper. Mix for 1 minute.
- Add the diced tomatoes and mix. Add the sweet potatoes, lentils, and water. Gently mix well, and bring to a boil. Cover with a lid and lower the heat to a simmer.
- Cook for 25 minutes. Check the sweet potatoes by poking them with a fork. Do not overcook the sweet potatoes or they will disintegrate in the stew. If they are still slightly hard, cook for 5 more minutes.
- When the sweet potatoes are ready, turn off the heat and add the spinach or kale (if using) to the pot. Cover with a lid and allow it to sit for 5 minutes.
- Uncover, squeeze the lemon juice and add the parsley. Mix and serve.
Equipments used:
Notes
- To adjust consistency: Blend just a portion (for thickness) or all the soup (for a smooth lentil & sweet potato soup) with an immersion blender or jug blender.
- Experiment with veggies: Bulk up the soup and empty your produce drawer for this soup recipe based on what’s available/in season.
- To make it oil-free: Replace the oil with ¼ cup water/broth instead.
- It will taste even better on day two! So we highly recommend making enough for leftovers. The time really gives the flavors a chance to meld.
Nutrition Information
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Calories
537kcal
(27%)
Carbohydrates
99g
(33%)
Protein
20g
(40%)
Fat
9g
(14%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
6g
Sodium
243mg
(10%)
Potassium
2038mg
(58%)
Fiber
28g
(112%)
Sugar
19g
(38%)
Vitamin A
45802IU
(916%)
Vitamin C
89mg
(99%)
Calcium
248mg
(25%)
Iron
9mg
(50%)
Nutrition Facts
Serving: 4to 6
Amount Per Serving
Calories 537 kcal
% Daily Value*
| Calories | 537kcal | 27% |
| Carbohydrates | 99g | 33% |
| Protein | 20g | 40% |
| Fat | 9g | 14% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 6g | 30% |
| Sodium | 243mg | 10% |
| Potassium | 2038mg | 43% |
| Fiber | 28g | 112% |
| Sugar | 19g | 38% |
| Vitamin A | 45802IU | 916% |
| Vitamin C | 89mg | 99% |
| Calcium | 248mg | 25% |
| Iron | 9mg | 50% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
81 reviews
Excellent
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