Sweet Potato and Lentil Soup
A hearty and warming soup featuring earthy red lentils and sweet potatoes, spiced with cumin. This budget-friendly, one-pot meal is perfect for a cozy evening and comes together in under an hour.
For 4 servings
Sauté the aromatic vegetables.
Heat the vegetable oil in a large pot or Dutch oven over medium heat. Add the chopped onion, carrots, and celery. Cook, stirring occasionally, for 6-8 minutes, until the vegetables have softened.
TIPCooking the vegetables until soft builds a sweet, flavorful base for the soup.Bloom the spices.
- Add the minced garlic, ground cumin, and ground coriander to the pot.
- Stir constantly and cook for about 1 minute until the spices are very fragrant.
- Be careful not to let the garlic burn.
TIPToasting the spices in oil enhances their flavor and aroma significantly.Simmer the soup.
- Add the rinsed red lentils, cubed sweet potato, and water to the pot.
- Stir everything together and bring the soup to a boil.
- Once boiling, reduce the heat to low, cover, and let it simmer for 20-25 minutes.
- Cook until the lentils are soft and have broken down, and the sweet potatoes are tender.
Blend for a creamy texture.
For a creamier consistency, use an immersion blender to partially blend the soup directly in the pot. If you prefer a chunkier soup, you can skip this step or just blend a small portion.
TIPIf you don't have an immersion blender, carefully transfer a cup or two of the soup to a regular blender, blend until smooth, and stir it back into the pot.Finish and serve the soup.
- Stir in the fresh lemon juice.
- Season with salt and black pepper to your taste.
- Ladle the soup into bowls and garnish with fresh chopped parsley.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Rinse your lentils thoroughly before cooking to remove any dust or debris.
- 2Don't skip the lemon juice at the end; it brightens up all the earthy flavors of the soup.
- 3The soup will thicken as it cools. Add a splash of water when reheating if it's too thick.
- 4For a smoother soup, blend it completely until no chunks remain.
- 5This soup freezes beautifully. Let it cool completely, then store in airtight containers for up to 3 months.
Adapt it for your goals.
Spicy
Add 1/2 teaspoon of red pepper flakes along with the other spices for a gentle kick of heat.
healthyHealthy
For extra greens, stir in a few handfuls of fresh spinach or kale during the last 5 minutes of simmering until wilted.
high proteinHigh protein
To boost the protein content further, serve the soup over a scoop of cooked quinoa.
quickQuick
To save time, use pre-chopped mirepoix (onion, carrot, celery mix) available in most grocery stores.
Why this is on our healthy list.
Rich in Plant-Based Protein
Red lentils are an excellent source of protein, which is essential for muscle repair and building, making this soup very satisfying.
High in Dietary Fiber
Both lentils and sweet potatoes provide a significant amount of dietary fiber, which aids digestion, promotes gut health, and helps you feel full longer.
Packed with Vitamins
Sweet potatoes and carrots are rich in beta-carotene, which the body converts to Vitamin A, crucial for vision, immune function, and skin health.
Frequently asked questions
Yes, it's very healthy. It's packed with plant-based protein and fiber from lentils, and rich in Vitamin A and antioxidants from the sweet potatoes and carrots. It's a nutritious and filling meal.
