Description
This Sweet Potato Soup is a hearty, comforting, and flavor-packed vegetarian and vegan dish. Made with nutrient-rich sweet potatoes, lentils, and a blend of aromatic spices, this soup is loaded with fiber and protein, perfect for warming up on chilly days. It’s gluten-free, dairy-free, and easy to prepare on the stovetop.
Ingredients
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)
- ½ cup parsley, chopped
- 1 lemon
Spices and 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 Oil and Sauté Vegetables: 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 the vegetables begin to soften and become fragrant.
- Add Spices: Stir in the paprika, cumin, coriander (if using), thyme (if using), salt, and pepper. Cook and mix everything together for about 1 minute to toast the spices and deepen their flavors.
- Add Tomatoes, Sweet Potatoes, Lentils, and Water: Pour in the diced tomatoes with their juices. Add the cubed sweet potatoes, dry brown lentils, and 8 cups of water. Gently stir to combine all ingredients evenly.
- Simmer the Soup: Bring the mixture to a boil, then cover with the lid and reduce the heat to a simmer. Cook for 25 minutes, checking the sweet potatoes by poking them with a fork to ensure they are tender but not falling apart. If needed, cook an additional 5 minutes.
- Add Greens: Once sweet potatoes are cooked, turn off the heat. Add the chopped spinach or kale (if using) to the pot. Cover it and let the greens wilt in the residual heat for about 5 minutes.
- Finish and Serve: Remove the lid, squeeze fresh lemon juice into the soup, and add the chopped parsley. Mix well and serve hot for a nutritious, satisfying meal.
Notes
- This soup can also be prepared in a crockpot by combining all ingredients except greens, lemon, and parsley, and cooking on low for 6-8 hours.
- Adjust the consistency by adding more water if you prefer a thinner soup.
- Feel free to swap out kale or spinach depending on availability or preference.
- Store leftovers in an airtight container in the refrigerator for up to 4 days or freeze for longer storage.
- This recipe is naturally gluten-free, dairy-free, vegetarian, and vegan.
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
