Description
This Lentil and Sweet Potato Soup is a hearty, comforting, and flavor-packed recipe perfect for warming up any day. It combines nutrient-dense lentils and sweet potatoes with aromatic spices and fresh vegetables to create a nourishing, fiber-rich vegan and gluten-free meal. The soup is easy to prepare on the stovetop with simple ingredients, ideal for a satisfying lunch or dinner.
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 (optional), chopped
- 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 Herbs
- 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 thinly sliced garlic. Sauté for about 3 minutes until the vegetables soften and become fragrant.
- Add spices and seasonings: Stir in 2 teaspoons of paprika, 1 tablespoon of cumin, 2 teaspoons of coriander (optional), 2 teaspoons of dry thyme (optional), salt, and pepper. Cook the mixture for 1 minute to allow the spices to bloom and deepen their flavors.
- Add tomatoes, sweet potatoes, lentils, and water: Pour in the can of diced tomatoes with their juices and stir to combine. Add the cubed sweet potatoes, 1 cup of dry brown lentils, and 8 cups of water. Mix gently to incorporate all ingredients evenly. Bring the soup to a boil.
- Simmer the soup: Once boiling, cover the pot with a lid and reduce the heat to a simmer. Let it cook gently for about 25 minutes. Check the tenderness of the sweet potatoes by poking them with a fork; if they are still firm, simmer for an additional 5 minutes. Avoid overcooking to prevent disintegration of the sweet potatoes.
- Add greens and finish the soup: When the sweet potatoes are tender, turn off the heat and add the chopped spinach or kale (if using). Cover the pot and let it sit for 5 minutes to allow the greens to wilt with residual heat.
- Season and serve: Uncover the pot, squeeze the juice of 1 lemon into the soup, and add the chopped parsley. Stir well to combine and serve warm for a nourishing meal.
Notes
- This lentil and sweet potato soup is a comforting and satisfying dish that can be prepared on the stovetop or in a crockpot.
- It is packed with fiber and protein, making it filling and nutritious.
- The recipe is gluten-free, dairy-free, vegetarian, and vegan, suitable for a variety of dietary needs.
- Adjust the spices and seasoning to your taste for a milder or more robust flavor.
- Optional ingredients like bell pepper, coriander, thyme, and leafy greens can be omitted or replaced based on preference.
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
