Description
A hearty and nutritious Lentil and Sweet Potato Soup packed with warming spices, vegetables, and leafy greens, perfect for a comforting meal that is gluten-free, vegan, and loaded with fiber and protein.
Ingredients
Scale
Vegetables
- 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 spinach or kale, chopped, optional
- ½ cup parsley, chopped
Spices and Seasonings
- 2 teaspoons paprika
- 1 tablespoon cumin
- 2 teaspoons coriander, optional
- 2 teaspoons dry thyme, optional
- Salt and pepper, to taste
Liquids and Other Ingredients
- 2 tablespoons olive oil
- 1 (15-ounce) can diced tomatoes, in their juices
- 1 cup dry brown lentils
- 8 cups water
- 1 lemon
Instructions
- Heat oil and sauté vegetables: In a large pot with a lid over medium-high heat, heat 2 tablespoons of olive oil. Add the chopped onion, carrots, celery, bell pepper (if using), and thinly sliced garlic. Sauté for 3 minutes until vegetables begin to soften.
- Add spices: Stir in 2 teaspoons paprika, 1 tablespoon cumin, 2 teaspoons coriander (optional), 2 teaspoons dry thyme (optional), salt, and pepper. Cook and mix for 1 minute to release the aroma of the spices.
- Add tomatoes, sweet potatoes, lentils, and water: Pour in the can of diced tomatoes with their juices, add cubed sweet potatoes, 1 cup dry brown lentils, and 8 cups water. Stir gently to combine all ingredients.
- Simmer soup: Bring the mixture to a boil, then cover with a lid and reduce heat to a simmer. Cook for 25 minutes, checking the tenderness of the sweet potatoes by poking them with a fork. If still slightly firm, simmer for an additional 5 minutes. Avoid overcooking to prevent the sweet potatoes from disintegrating.
- Add greens and finish cooking: Turn off the heat and add chopped spinach or kale if using. Cover the pot again and let sit for 5 minutes to wilt the greens gently.
- Season and serve: Uncover the pot, squeeze in fresh lemon juice, add chopped parsley, mix well, and serve hot.
Notes
- This soup can be prepared on the stovetop or in a crockpot for a convenient alternative.
- The recipe is naturally gluten-free, dairy-free, vegan, and vegetarian.
- Adjust spices according to your preference for a milder or spicier flavor.
- Do not overcook the sweet potatoes to maintain texture and prevent the soup from becoming too thick.
- Leftovers refrigerate well and can be enjoyed the next day with the flavors developing further.
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
