Description
This flavorful Lentil and Sweet Potato Soup is a hearty, comforting, and nutrient-packed meal perfect for warming up on chilly days. Combining tender sweet potatoes, protein-rich lentils, and a medley of aromatic vegetables and spices, this stew is both filling and healthy. With the option to add leafy greens like spinach or kale and a splash of fresh lemon juice, it offers vibrant flavor and plenty of fiber, making it an excellent gluten-free, dairy-free, vegetarian, and vegan-friendly dish.
Ingredients
Scale
Vegetables and Herbs
- 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, with juices
- 1 cup dry brown lentils
- 8 cups 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. Sauté for about 3 minutes until the vegetables start to soften and become fragrant.
- Add Spices: Stir in 2 teaspoons paprika, 1 tablespoon cumin, 2 teaspoons coriander (if using), 2 teaspoons dry thyme (if using), salt, and pepper. Mix continuously for 1 minute to toast the spices and release their aroma.
- Add Tomatoes, Sweet Potatoes, Lentils and Water: Pour in the can of diced tomatoes with their juices. Add the cubed sweet potatoes, 1 cup of dry brown lentils, and 8 cups of water. Gently stir everything together 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—if they are still slightly firm, continue cooking for an additional 5 minutes but avoid overcooking to prevent them from disintegrating.
- Add Greens and Rest: Once the sweet potatoes are tender, turn off the heat. Add the chopped spinach or kale (if using) to the hot soup. Cover the pot again and let it sit for 5 minutes to gently wilt the greens.
- Finish and Serve: Uncover the pot, squeeze in the juice of one lemon, and stir in the chopped parsley. Mix well and serve the soup warm for a comforting and nutritious meal.
Notes
- This soup can be prepared on the stovetop or in a crockpot for convenience.
- The use of optional spices and vegetables allows for customization based on your taste and available ingredients.
- It’s naturally gluten-free, dairy-free, vegetarian, and vegan, making it suitable for multiple dietary needs.
- To reduce cooking time, consider soaking lentils beforehand, but it is not required.
- Leftovers store well in the refrigerator for up to 4 days and freeze nicely for longer storage.
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
