Lentil and Sweet Potato Soup
User Reviews
5
Lentil and Sweet Potato Soup
Description
This soup starts by sautéing a mirepoix of onion, carrots, celery, bell pepper, and garlic with olive oil. Paprika, cumin, coriander, thyme, salt, and pepper add warmth and depth. Diced tomatoes and sweet potatoes join the pot along with dry brown lentils and water. The mixture is brought to a boil and then simmered covered for about 25 to 30 minutes until the sweet potatoes are tender but still hold their shape.
After cooking, greens such as spinach or kale are stirred in to wilt gently off heat. Lemon juice and fresh parsley provide acidity and herbaceous notes that brighten the earthy soup. The resulting dish offers a filling blend of textures, with tender vegetables, creamy lentils, and vibrant greens.
To vary the soup’s consistency, part or all of it may be blended to a smoother texture. Using different vegetables depending on availability is suggested. Cooking with oil or opting for a water or broth substitute can adjust the fat content. Leftovers are recommended as flavors develop further after resting for a day.
Ingredients
- 2 tablespoons olive oil
- 1 large red onion chopped
- 2 large carrot chopped
- 2 celery chopped, ribs
- 1 large red bell pepper optional, or green bell pepper
- 5 garlic thinly sliced, cloves
- 2 teaspoon paprika
- 1 tablespoon cumin
- 2 teaspoons Coriander optional
- 2 teaspoons thyme optional, dry
- salt to taste
- black pepper to taste
- 1 diced tomatoes in their juices, 15-ounce can
- 3 large sweet potato cubed (6 cups
- 1 cup brown lentils dry
- 8 cups of water
- 3 cups spinach chopped (optional, or kale
- 1 lemon
- ½ cup parsley chopped
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.
Notes
- You can adjust soup thickness by blending part or all of it with a blender.
- Add additional vegetables based on what’s available to increase bulk and variety.
- For an oil-free version, replace olive oil with ¼ cup water or broth when sautéing.
- Flavors improve after resting, so leftover soup tastes better the next day.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
You'll Also Love
