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Lentil and Sweet Potato Soup

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!

Prep Time
10 mins
Cook Time
10 mins
Total Time
50 mins
Servings: 4 to 6
Calories: 537 kcal
Course: Dinner
Cuisine: American

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

Instructions

    Cup of Yum
  1. In a large pot with a lid, over medium high heat, heat the oil.
  2. Add the onion, carrots, celery, bell pepper, and garlic. Sautee for 3 minutes.
  3. Add the paprika, cumin, coriander (if using), thyme (if using), salt and pepper. Mix for 1 minute.
  4. 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.
  5. 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.
  6. 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.
  7. Uncover, squeeze the lemon juice and add the parsley. Mix and serve.

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

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

% 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.