Description
A hearty and flavorful Lentil and Sweet Potato Soup packed with nutritious ingredients like brown lentils, sweet potatoes, and fresh vegetables. This comforting vegan soup is perfect for warming up on chilly days, offering a rich blend of spices and wholesome fiber. It’s easy to prepare on the stovetop, gluten-free, dairy-free, and full of vibrant flavors.
Ingredients
Scale
Vegetables and Aromatics
- 2 tablespoons of olive oil
- 1 large red onion, chopped
- 2 large carrots, chopped
- 2 celery ribs, chopped
- 1 large red or green bell pepper, chopped (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 of paprika
- 1 tablespoon of cumin
- 2 teaspoons of coriander (optional)
- 2 teaspoons of dry thyme (optional)
- Salt and pepper, to taste
Other Ingredients
- 1 (15-ounce) can of diced tomatoes in their juices
- 1 cup of dry brown lentils
- 8 cups of 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 sliced garlic cloves. Sauté for about 3 minutes until the vegetables start to soften and become fragrant.
- Add Spices and Seasonings: Stir in 2 teaspoons of paprika, 1 tablespoon of cumin, 2 teaspoons of coriander (if using), 2 teaspoons of dry thyme (if using), salt, and pepper. Cook for 1 minute to toast the spices and enhance their flavors.
- Add Tomatoes and Main Ingredients: Pour in the can of diced tomatoes with their juices, stirring to combine. Then add the cubed sweet potatoes, 1 cup of dry brown lentils, and 8 cups of water. Mix gently and bring the mixture to a boil.
- Simmer the Soup: Cover the pot with a lid and reduce the heat to a low simmer. Cook the soup for about 25 minutes, checking the sweet potatoes by poking them with a fork. If they are still slightly firm, continue cooking for an additional 5 minutes, but avoid overcooking to prevent the sweet potatoes from disintegrating.
- Finish with Greens and Herbs: Once the sweet potatoes are tender, turn off the heat. Add the chopped spinach or kale (if using) to the pot, cover, and let it sit for 5 minutes to wilt the greens gently.
- Season and Serve: Uncover the pot, squeeze fresh lemon juice over the soup, and stir in the chopped parsley. Mix well and serve the soup hot, enjoying its comforting, flavorful goodness.
Notes
- This soup can be made in a crockpot as well by combining all ingredients except the spinach/kale, lemon, and parsley, then cooking on low for 6-8 hours or high for 3-4 hours. Add the greens, lemon juice, and parsley before serving.
- The soup is naturally gluten-free, dairy-free, vegetarian, and vegan, making it suitable for many dietary needs.
- Adjust the spices according to your preference for a milder or more robust flavor.
- The soup keeps well in the refrigerator for up to 4 days and freezes nicely for up to 3 months.
- For an extra creamy texture, blend a portion of the soup before adding the greens.
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
