Description
This hearty Lentil and Sweet Potato Soup is a flavorful, comforting, and nutritious meal perfect for warming up on chilly days. Packed with protein, fiber, and wholesome vegetables, it features tender sweet potatoes, brown lentils, and a delightful blend of spices. The addition of spinach or kale and fresh parsley adds vibrant color and a fresh finish. Gluten-free, dairy-free, vegetarian, and vegan, this soup is both satisfying and healthy.
Ingredients
Units
Scale
Vegetables
- 1 large red onion, chopped
- 2 large carrots, chopped
- 2 celery ribs, chopped
- 1 large red or green bell pepper (optional), chopped
- 5 garlic cloves, thinly sliced
- 3 large sweet potatoes, cubed (6 cups)
- 3 cups spinach or kale, chopped (optional)
- 1/2 cup parsley, chopped
- 1 lemon
Spices & Seasonings
- 2 teaspoons paprika
- 1 tablespoon cumin
- 2 teaspoons coriander (optional)
- 2 teaspoons dry thyme (optional)
- Salt and pepper, to taste
Other Ingredients
- 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 the aromatics: In a large pot with a lid, heat the olive oil over medium-high heat. Add the chopped onion, carrots, celery, bell pepper (if using), and sliced garlic. Sauté for about 3 minutes until vegetables soften and become aromatic.
- Add the spices and seasonings: Stir in paprika, cumin, coriander (if using), thyme (if using), salt, and pepper. Cook the mixture for 1 minute to release the spices’ fragrant oils.
- Add tomatoes, sweet potatoes, lentils, and water: Pour in the diced tomatoes with their juices, add the cubed sweet potatoes and dry brown lentils, then add 8 cups of water. Gently mix everything together and bring the mixture to a boil.
- Simmer the soup: Once boiling, cover the pot with a lid and lower the heat to maintain a gentle simmer. Cook for 25 minutes, then check the sweet potatoes with a fork. If they are still firm, cook for an additional 5 minutes, taking care not to overcook to prevent disintegration.
- Add leafy greens and let them wilt: When the sweet potatoes are tender, turn off the heat and stir in the chopped spinach or kale (if using). Cover the pot again and let sit for 5 minutes to allow the greens to wilt gently.
- Finish and serve: Uncover the pot, squeeze fresh lemon juice over the soup, and add chopped parsley. Stir well to combine and serve warm, enjoying the rich flavors and nourishing ingredients.
Notes
- This soup can be made in a crockpot or on the stovetop for convenience.
- It is gluten-free, dairy-free, vegetarian, and vegan, making it suitable for a variety of dietary needs.
- To adjust thickness, add more water or simmer uncovered for a thicker consistency.
- Store leftovers in airtight containers in the refrigerator for up to 4 days or freeze for longer preservation.
- For an extra protein boost, consider adding cooked shredded chicken or turkey if not vegan/vegetarian.
Nutrition
- Serving Size: 1 serving
- Calories: 537 kcal
- 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
