Description

This hearty Lentil and Sweet Potato Soup is a comforting and nutritious meal that combines the natural sweetness of sweet potatoes with protein-rich lentils. Packed with vegetables and aromatic spices, this gluten-free, vegan-friendly soup is perfect for a cozy lunch or dinner. It’s easy to prepare on the stovetop and delivers a satisfying, fiber-rich bowl full of flavor and wholesome ingredients.

Ingredients

Scale

Vegetables and Aromatics

2 tablespoons 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

Spices and Seasonings

2 teaspoons paprika
1 tablespoon cumin
2 teaspoons coriander (optional)
2 teaspoons dry thyme (optional)
Salt and pepper, to taste

Main Ingredients

1 (15-ounce) can diced tomatoes with juices
3 large sweet potatoes, cubed (about 6 cups)
1 cup dry brown lentils
8 cups water

Finishing Touches

3 cups spinach or kale, chopped (optional)
1 lemon, juiced
½ cup parsley, chopped

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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 3 minutes until the vegetables start to soften and become fragrant.
Add Spices and Seasonings: Stir in the paprika, cumin, coriander (if using), dry thyme (if using), salt, and pepper. Cook and mix for 1 minute to toast the spices and release their aromas.
Add Tomatoes, Sweet Potatoes, Lentils, and Water: Pour in the canned diced tomatoes with their juices. Add the cubed sweet potatoes, 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 the pot with a lid and reduce heat to a simmer. Cook for 25 minutes, then check the tenderness of the sweet potatoes by poking them with a fork. If they’re still slightly firm, continue to cook for an additional 5 minutes. Avoid overcooking to prevent disintegration.
Add Greens and Let Rest: Once the sweet potatoes are tender, turn off the heat. Stir in the chopped spinach or kale (if using). Cover the pot again and let it sit for 5 minutes off the heat to allow the greens to wilt gently.
Finish and Serve: Uncover the pot, squeeze in fresh lemon juice, and add chopped parsley. Stir well and serve the soup hot, enjoying a flavorful, hearty meal.

Notes

This soup can be made either on the stovetop or in a crockpot for convenience.
It is naturally gluten-free, dairy-free, vegetarian, and vegan, making it suitable for many dietary preferences.
Do not overcook the sweet potatoes to maintain texture; they should be tender but hold their shape.
Optional ingredients like bell pepper, coriander, thyme, and leafy greens add extra flavor and nutrition but can be omitted if desired.
Leftovers store well in the refrigerator for up to 3 days and freeze nicely for up to 3 months.

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