Lentil and Sweet Potato Soup
Warm up from the inside out with this hearty, comforting, satisfying crockpot or stovetop lentil and sweet potato soup. It’s flavor-packed, filling, and loaded with good-for-you fiber and protein! + It’s gluten-free, dairy-free, vegetarian & vegan!
Servings: 4 to 6
Calories: 537kcal
Ingredients
- 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)
- 5 garlic cloves, thinly sliced
- 2 teaspoon of paprika
- 1 tablespoon of cumin
- 2 teaspoons of coriander (optional)
- 2 teaspoons of dry thyme (optional)
- Salt and pepper, to taste
- 1 (15-ounce) can of diced tomatoes, in their juices
- 3 large sweet potatoes, cubed (6 cups)
- 1 cup of dry brown lentils
- 8 cups of water
- 3 cups of spinach or kale, chopped (optional)
- 1 lemon
- ½ cup of parsley, chopped
Instructions
- In a large pot with a lid, over medium high heat, heat the oil.
- Add the onion, carrots, celery, bell pepper, and garlic. Sautee for 3 minutes.
- Add the paprika, cumin, coriander (if using), thyme (if using), salt and pepper. Mix for 1 minute.
- Add the diced tomatoes and mix. Add the sweet potatoes, lentils, and water. Gently mix well, and bring to a boil. Cover with a lid and lower the heat to a simmer.
- Cook for 25 minutes. Check the sweet potatoes by poking them with a fork. Do not overcook the sweet potatoes or they will disintegrate in the stew. If they are still slightly hard, cook for 5 more minutes.
- When the sweet potatoes are ready, turn off the heat and add the spinach or kale (if using) to the pot. Cover with a lid and allow it to sit for 5 minutes.
- Uncover, squeeze the lemon juice and add the parsley. Mix and serve.
Notes
- To adjust consistency: Blend just a portion (for thickness) or all the soup (for a smooth lentil & sweet potato soup) with an immersion blender or jug blender.
- Experiment with veggies: Bulk up the soup and empty your produce drawer for this soup recipe based on what’s available/in season.
- To make it oil-free: Replace the oil with ¼ cup water/broth instead.
- It will taste even better on day two! So we highly recommend making enough for leftovers. The time really gives the flavors a chance to meld.
Nutrition
Calories: 537kcal | Carbohydrates: 99g | Protein: 20g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Sodium: 243mg | Potassium: 2038mg | Fiber: 28g | Sugar: 19g | Vitamin A: 45802IU | Vitamin C: 89mg | Calcium: 248mg | Iron: 9mg
