Description
This nourishing Lentil and Sweet Potato Soup is a hearty and wholesome meal perfect for cozy days. Packed with nutritious ingredients like lentils, sweet potatoes, and fresh greens, it combines warming spices and vibrant flavors to create a delicious, fiber-rich, gluten-free, vegan soup that satisfies and comforts.
Ingredients
Scale
Vegetables and Aromatics
- 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
- 3 large sweet potatoes, cubed (6 cups)
- 3 cups of spinach or kale, chopped (optional)
- ½ cup of parsley, chopped
- 1 lemon
Spices and Seasonings
- 2 teaspoons paprika
- 1 tablespoon cumin
- 2 teaspoons coriander (optional)
- 2 teaspoons dry thyme (optional)
- Salt and pepper, to taste
Pantry Staples
- 2 tablespoons olive oil
- 1 (15-ounce) can diced tomatoes in their juices
- 1 cup dry brown lentils
- 8 cups water
Instructions
- Heat the oil and sauté vegetables: In a large pot with a lid, heat 2 tablespoons of olive oil over medium-high heat. Add the chopped onion, carrots, celery, bell pepper (if using), and garlic. Sauté for about 3 minutes until vegetables soften and become fragrant.
- Add spices and seasonings: Stir in 2 teaspoons of paprika, 1 tablespoon of cumin, 2 teaspoons coriander and 2 teaspoons thyme if using, along with salt and pepper to taste. Cook and mix for 1 minute to toast the spices gently, enhancing their flavors.
- Add tomatoes, sweet potatoes, lentils, and water: Pour in the 15-ounce can of diced tomatoes with their juices. Add the cubed sweet potatoes, 1 cup of dry brown lentils, and 8 cups of water. Stir all ingredients gently to combine and bring the mixture to a boil.
- Simmer the soup: Once boiling, cover the pot with the lid and reduce heat to a low simmer. Let the soup cook for 25 minutes. Check the doneness of sweet potatoes by poking with a fork. If they are still firm, cook for an additional 5 minutes but avoid overcooking to prevent them from breaking down into the broth.
- Add greens and let sit: When the sweet potatoes are tender, turn off the heat. Add chopped spinach or kale if using. Cover the pot again and let it sit for 5 minutes. This will gently wilt the greens without overcooking.
- Finish with lemon and parsley: Remove the lid, squeeze the juice of one lemon into the soup, and stir in the chopped parsley. Mix well and serve warm, enjoying a flavorful, nutrient-dense meal.
Notes
- This soup is flavorful, comforting, and packed with fiber and protein, making it a satisfying meal option.
- It’s gluten-free, dairy-free, vegetarian, and vegan, suitable for a variety of dietary needs.
- Be careful not to overcook sweet potatoes to maintain texture and avoid disintegration in the soup.
- Adding greens like spinach or kale at the end preserves their nutrients and texture.
- Leftovers reheat well and can thicken upon standing; add a bit more water or broth if needed when reheating.
Nutrition
- Serving Size: 1 serving
- Calories: 537
- Sugar: 19 g
- Sodium: 243 mg
- Fat: 9 g
- Saturated Fat: 1 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 99 g
- Fiber: 28 g
- Protein: 20 g
- Cholesterol: 0 mg
