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Sweet Potato lentil Soup

This sweet potato lentil soup is a cozy and nutritious, easy-to-prepare, one-pot, budget-friendly recipe that takes just 30 minutes to cook.

Prep Time
15 mins
Cook Time
15 mins
Additional Time
5 mins
Total Time
50 mins
Servings: 6 people
Calories: 257 kcal
Course: Side Dish , Main Course , Appetizer , Soup
Cuisine: American , Pakistani

Ingredients

  • 2 cups diced sweet potatoes
  • ½ cup red lentils (masoor dal)
  • 1 cup diced Granny Smith apples (see notes)
  • 2 chopped leeks (see notes)
  • 1 stalk lemongrass (see notes)
  • 4 cloves garlic
  • 32 oz chicken broth (see notes)
  • 2 teaspoon salt (see notes)
  • 1 teaspoon black pepper
  • ½ teaspoon smoked paprika (see notes)
  • 1 can 14 oz coconut milk (see notes)
Garnish
  • 6 teaspoon Chili oil
  • 6 teaspoon Toasted pistachios
  • 6 teaspoon pomegranate seeds

Instructions

    Cup of Yum
  1. Peel and chop the sweet potatoes, apples, and leeks; measure and add to your cooking pot(see notes).
  2. Cut the lemongrass stalk into two long pieces, slice each piece lengthwise, and add to the pot along with the garlic cloves(see notes).
  3. Add the broth, salt, black pepper, and paprika, and turn the stove on high heat.
  4. Once the mixture reaches a boil, turn the heat to low and let it simmer for 30 minutes.
  5. Turn the stove off, take the lemongrass out as It's too stringy to eat, and puree the rest of the ingredients using an immersion or regular blender(see notes).
  6. Add the coconut milk, mix well, and adjust the seasoning to your taste if needed.
  7. Bring to a gentle boil, turn the stove off, and serve.
Garnish
    Cup of Yum
  1. Add 1 teaspoon red chili flakes, 1 teaspoon red chili powder, and 1 teaspoon paprika to ⅓ cup of a good quality finishing olive oil. Let it sit on the counter for at least 2 hours for the flavors to infuse, and then use it to garnish.
  2. Roughly chop some salted pistachios and then lightly dry toast them in a non-stick frying pan. Cool completely and then use to garnish.
  3. Deseed a pomegranate or buy POM Pomegranate arils and use as a garnish.

Notes

  • Granny Smith apples - I like to keep the skin on my apples. As always, the skin adds to the nutritional value of fruit and vegetables, and if it's edible, I like to add it to my recipe. I slice my apples into thin slices and then chop them to ensure they get cooked enough to be blended properly. I measured these after chopping them and used roughly one large or 1.5 medium apple for the 1 cup.
  • Leeks - These are an amazing add-in to any soup. The mildest of the onion family, they add subtle flavor. The green stalks are stringy, so discard those and then slice the white and light green parts into thin circles. The leeks will almost melt into the soup during the cooking, and once the soup is pureed, they will add to the velvety texture. 
  • Lemongrass - I buy my lemongrass from my local grocery store, where it comes in a small package and is 3-4 inches long. Fresh lemongrass is available at Asian grocery stores but in many large stalks. These are difficult to cut, and I don't typically need such a huge quantity, so the smaller amount is perfect for this recipe. I split the 4-inch stalk in half and cut it lengthwise for maximum flavor. Due to its tough texture, I use it as an aromatic and don't blend it into the soup. Make sure to remove the cooked stalks just before blending your cooked mixture.
  • Chicken broth - I use homemade broth for maximum flavor and health benefits, but when in a rush, storebought broth works. Vegetable broth is also a great option for those with dietary restrictions.
  • Salt - I've used salt generously in this recipe, as it seemed to work well with so many sweet ingredients. If you prefer less salt in your food, start with one teaspoon and add more if needed.
  • Paprika - The paprika I used in this recipe is a smoked pimenton paprika from Burlap and Barrel. It tastes amazing in this soup but is not essential. Any smoked paprika will work.
  • Coconut milk - I use full-fat coconut milk for a rich and creamy texture. You can use a light version for a lower-calorie soup.

Nutrition Information

Serving 1g Calories 257kcal (13%) Carbohydrates 21g (7%) Protein 4g (8%) Fat 19g (29%) Saturated Fat 13g (65%) Polyunsaturated Fat 1g Monounsaturated Fat 4g Cholesterol 3mg (1%) Sodium 1376mg (57%) Potassium 447mg (13%) Fiber 3g (12%) Sugar 7g (14%) Vitamin A 6891IU (138%) Vitamin C 7mg (8%) Calcium 59mg (6%) Iron 3mg (17%)

Nutrition Facts

Serving: 6people

Amount Per Serving

Calories 257

% Daily Value*

Serving 1g
Calories 257kcal 13%
Carbohydrates 21g 7%
Protein 4g 8%
Fat 19g 29%
Saturated Fat 13g 65%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 4g 20%
Cholesterol 3mg 1%
Sodium 1376mg 57%
Potassium 447mg 10%
Fiber 3g 12%
Sugar 7g 14%
Vitamin A 6891IU 138%
Vitamin C 7mg 8%
Calcium 59mg 6%
Iron 3mg 17%

* Percent Daily Values are based on a 2,000 calorie diet.