Lentils and Sweet Potato Soup Recipe
User Reviews
5.0
6 reviews
Excellent
Lentils and Sweet Potato Soup Recipe
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This Lentils and Sweet Potato Soup recipe is made with deliciously fresh but simple ingredients, making a hearty soup that's perfect for warming up on a cold day. With protein-packed lentils, a ton of vegetables, green leaves, and lots of seasonings, it's got all of the good stuff you need for comfort food that tastes great and makes you feel great too!
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Ingredients
- 1 cup dry lentils, soaked 8 hours in cold water
- 1 yellow onion, chopped
- 1 large sweet potato
- 2 carrots
- 4-6 cups vegetable stock
- 2 Tablespoons olive oil
- 3 garlic cloves, minced
- 1 cup fresh spinach leaves, packed
- 2 tomatoes
- ½ teaspoon smoked paprika
- 4 bay leaves
- 1 teaspoon salt
- ½ teaspoon ground black pepper
- 1 teaspoon dried oregano
- ¼ cup fresh parsley, roughly chopped
- freshly grated Parmesan cheese, for serving
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Instructions
- Add dry lentils to a bowl with enough cold water to cover them. Soak for 8 hours or overnight, then drain.
- Peel and chop the sweet potato into cubes. Set aside.
- Chop the carrots into slices. heat olive oil in a large pot and add the sliced carrots. Saute until slightly golden.
- Chop the onion and garlic into small pieces and saute with the carrot until tender.
- Add the chopped tomatoes and bay leaves. Saute until the tomato is soft.
- Add the cubed sweet potato, fresh spinach leaves (roughly chop first, if desired), soaked lentils, smoked paprika, dried oregano, fresh parsley, and vegetable stock. Start with just 4 cups of the stock and add the other 2 only if needed.
- Cook for 30-40 minutes, or until everything is tender. Serve with freshly grated parmesan cheese or additional chopped parsley sprinkled on top.
Notes
- You could use the dry lentils without soaking them if you’re in a rush, but it is always a good practice as it reduces the antinutrients in the legumes. If you don’t have enough time to soak them, wash them carefully before use. Soaking them will also reduce the cooking time and improve their digestion!
- Storage
- Store: Let any leftovers cool to room temperature, and store them in an airtight container in the refrigerator for up to 5 days. The soup may taste best the next day, once the flavors have had more chance to meld. You can reheat the soup on the stovetop or in the microwave for a couple of minutes until heated through.
- Freeze: Let the soup cool completely before transferring it to freezer-safe containers or to freezer bags, and store them in the freezer for up to 3 months. Let it thaw in the refrigerator before reheating it.
- You could use the dry lentils without soaking them if you’re in a rush, but it is always a good practice as it reduces the antinutrients in the legumes. If you don’t have enough time to soak them, wash them carefully before use. Soaking them will also reduce the cooking time and improve their digestion!
- Store: Let any leftovers cool to room temperature, and store them in an airtight container in the refrigerator for up to 5 days. The soup may taste best the next day, once the flavors have had more chance to meld. You can reheat the soup on the stovetop or in the microwave for a couple of minutes until heated through.
- Freeze: Let the soup cool completely before transferring it to freezer-safe containers or to freezer bags, and store them in the freezer for up to 3 months. Let it thaw in the refrigerator before reheating it.
Nutrition Information
Show Details
Calories
360kcal
(18%)
Carbohydrates
59g
(20%)
Protein
15g
(30%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Sodium
1605mg
(67%)
Potassium
1116mg
(32%)
Fiber
20g
(80%)
Sugar
11g
(22%)
Vitamin A
19345IU
(387%)
Vitamin C
24mg
(27%)
Calcium
103mg
(10%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 360 kcal
% Daily Value*
| Calories | 360kcal | 18% |
| Carbohydrates | 59g | 20% |
| Protein | 15g | 30% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 1605mg | 67% |
| Potassium | 1116mg | 24% |
| Fiber | 20g | 80% |
| Sugar | 11g | 22% |
| Vitamin A | 19345IU | 387% |
| Vitamin C | 24mg | 27% |
| Calcium | 103mg | 10% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
6 reviews
Excellent
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