Description
This hearty Sweet Potato Soup with Lentils is a comforting and nutritious dish combining the natural sweetness of sweet potatoes with the earthiness of lentils. Infused with a blend of aromatic spices and fresh herbs, this soup is perfect for cozy dinners and offers a creamy texture that can be customized with partial blending. It’s a wholesome vegan meal that packs a flavorful punch and is easy to prepare on the stovetop.
Ingredients
Scale
Base Ingredients
- 2 tablespoons olive oil
- 1 small sweet onion, diced
- 3 garlic cloves, minced
- 2 carrots, peeled and diced
- 2 celery ribs, diced
Spices
- 1 teaspoon smoked paprika or sweet paprika
- 1 teaspoon dried oregano
- 1/2 teaspoon thyme
- 1 teaspoon cumin
- 1/2 teaspoon salt
- 1/8 teaspoon ground black pepper
Liquids and Canned Goods
- 1 (15 ounce) can of diced tomatoes (fire roasted diced tomatoes can be used as a substitute)
- 6 cups vegetable broth or vegetable stock
Main Additions
- 3 whole bay leaves
- 1 cup dry red or brown lentils, rinsed and picked through
- 1 large sweet potato, peeled and cubed into small cubes
Finishing Ingredients
- 1 cup fresh spinach, packed
- 1/4 cup fresh parsley, chopped
Instructions
- Sauté Aromatics: In a large pot or Dutch oven, heat 2 tablespoons of olive oil over medium-high heat. Add the diced sweet onion and minced garlic, sautéing for about 2 minutes until softened and fragrant.
- Add Vegetables: Incorporate the peeled and diced carrots and celery ribs into the pot. Continue to sauté for an additional 4 minutes, allowing the vegetables to soften slightly.
- Toast Spices: Sprinkle in the smoked or sweet paprika, dried oregano, cumin, thyme, salt, and black pepper. Stir well and sauté for 3-4 minutes to bloom the spices and deepen their flavors.
- Add Tomato and Broth: Pour in the canned diced tomatoes along with the vegetable broth. Add the bay leaves, rinsed lentils, and cubed sweet potatoes. Stir all ingredients together thoroughly.
- Simmer Soup: Bring the mixture to a low simmer. Cover and let it simmer gently for about 30 minutes, stirring occasionally, until the lentils and sweet potatoes are tender.
- Optional Blending: For a thinner or creamier soup texture, remove half of the soup and blend it using an immersion blender or regular blender. Return the blended soup back into the pot and stir to combine.
- Add Greens and Herbs: Stir in the fresh spinach and chopped parsley. Allow the spinach to wilt for 3-4 minutes while simmering.
- Finish and Serve: Remove and discard the bay leaves. Serve the soup warm, garnished with extra fresh parsley, a squeeze of lemon wedge, crushed red pepper flakes, and optionally topped with feta cheese or Greek yogurt for a non-vegan variation.
Notes
- Leftovers can be stored in the refrigerator for up to 4 days.
- The soup freezes well for several months when kept in an airtight container.
- You can adjust the consistency by blending part of the soup according to preference.
- For a richer flavor, consider topping with feta or Greek yogurt if not adhering to a vegan diet.
Nutrition
- Serving Size: 1 cup
- Calories: 230
- Sugar: 6g
- Sodium: 480mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 8g
- Protein: 10g
- Cholesterol: 0mg
