Description
This hearty Lentil and Sweet Potato Soup is a nutritious and comforting meal, bursting with flavors from warm spices and fresh vegetables. Perfect for a filling lunch or dinner, this gluten-free, vegan, and fiber-rich soup combines tender sweet potatoes, protein-packed lentils, and a medley of vegetables simmered to perfection. Enhanced with fresh lemon juice and parsley, it delivers a satisfying taste that is both wholesome and delicious.
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 of spinach or kale, chopped (optional)
- ½ cup of parsley, chopped
Spices & Seasonings
- 2 teaspoon 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 of diced tomatoes, in their juices
- 1 cup dry brown lentils
- 8 cups water
- 1 lemon
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 chopped onion, carrots, celery, bell pepper (if using), and sliced garlic. Sauté for 3 minutes until the vegetables 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), and season with salt and pepper to taste. Mix constantly for about 1 minute to toast the spices and release their aromas.
- Add Tomatoes and Main Ingredients: Pour in the can of diced tomatoes with their juices and stir well. Add the cubed sweet potatoes, dry brown lentils, and 8 cups of water. Gently combine all the ingredients and bring the mixture to a boil.
- Simmer the Soup: Cover the pot with a lid and reduce the heat to maintain a simmer. Let it cook for 25 minutes, then check the sweet potatoes by poking them with a fork. If still slightly firm, continue simmering for another 5 minutes until tender but not falling apart.
- Add Greens and Let Sit: Once sweet potatoes are cooked, turn off the heat. Add chopped spinach or kale (if using) to the pot, cover with a lid, and let it sit for 5 minutes to allow the greens to wilt gently.
- Finish with Lemon and Parsley: Uncover the pot, squeeze in fresh lemon juice, and stir in chopped parsley. Mix well and serve the soup warm for a fulfilling and flavorful meal.
Notes
- This soup can be made on the stovetop or in a crockpot, making it flexible for meal prep and convenient slow cooking.
- The soup is gluten-free, dairy-free, vegetarian, and vegan, ideal for various dietary preferences.
- Do not overcook the sweet potatoes as they may disintegrate and affect the soup’s texture.
- Adding lemon juice at the end brightens the flavors and adds a fresh note.
- Optional additions like bell pepper, coriander, thyme, spinach, or kale can be included or omitted to suit taste and availability.
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
