Description
This hearty Sweet Potato Soup is a comforting, flavor-packed dish loaded with nutritious ingredients like sweet potatoes, lentils, and fresh greens. Perfect for a wholesome meal, it’s gluten-free, dairy-free, vegetarian, and vegan, providing a satisfying balance of fiber, protein, and vitamins.
Ingredients
Units
Scale
Vegetables and Aromatics
- 2 tablespoons olive oil
- 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 (about 6 cups)
- 3 cups spinach or kale, chopped (optional)
- 1/2 cup parsley, chopped
- 1 lemon
Spices
- 2 teaspoons paprika
- 1 tablespoon cumin
- 2 teaspoons coriander (optional)
- 2 teaspoons dry thyme (optional)
- Salt and pepper, to taste
Canned and Dry Goods
- 1 (15-ounce) can diced tomatoes in their juices
- 1 cup dry brown lentils
Liquids
- 8 cups water
Instructions
- Heat the oil and sauté vegetables: In a large pot with a lid over medium-high heat, heat the olive oil. Add the chopped onion, carrots, celery, bell pepper (if using), and thinly sliced garlic. Sauté for about 3 minutes until fragrant and slightly softened.
- Add spices: Stir in the paprika, cumin, coriander (if using), thyme (if using), salt, and pepper. Cook and mix for 1 minute to toast the spices and enhance their flavors.
- Add tomatoes and main ingredients: Add the canned diced tomatoes along with their juices, then add the cubed sweet potatoes, dry brown lentils, and water. Gently mix everything well and bring the mixture to a boil.
- Simmer the soup: Cover the pot with a lid, reduce the heat to low to maintain a gentle simmer, and cook for 25 minutes. Check the sweet potatoes by poking them with a fork to ensure they are tender but not disintegrating. If still slightly firm, cook for an additional 5 minutes.
- Add greens and finish: Once the sweet potatoes are perfectly cooked, turn off the heat. Add the chopped spinach or kale (if using) to the pot, cover again, and let it sit for 5 minutes to wilt the greens gently.
- Season and serve: Uncover the pot, squeeze fresh lemon juice into the soup, add the chopped parsley, and stir well. Serve hot and enjoy your nourishing Sweet Potato Soup.
Notes
- This soup can be made on the stovetop as described or adapted for a crockpot for slow cooking.
- It’s a hearty, filling dish rich in fiber and plant-based protein.
- The recipe is naturally gluten-free, dairy-free, vegetarian, and vegan.
- To adjust consistency, add more water or broth if desired.
- Optional spices like coriander and thyme can be omitted or adjusted according to taste.
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
