GOLDEN GLOW LENTIL AND SWEET POTATO SOUP

GOLDEN GLOW LENTIL AND SWEET POTATO SOUP

Golden Glow Lentil And Sweet Potato Soup is a gently spiced and comforting bowl of goodness that brings warmth to any day. With only five simple ingredients, this soup is an ideal go-to for clean eating, fast nourishment or meal prep. The red lentils break down beautifully as they cook, creating a naturally creamy base that pairs perfectly with sweet potato’s earthy sweetness. A touch of cumin infuses the dish with warmth and a subtle depth that complements the mild sweetness of the vegetables. This recipe is perfect for busy days, quick lunches or soothing evening meals, offering both nutrition and simplicity in each spoonful. Rich in fibre, plant protein and vitamins, this soup supports digestion and keeps you full for longer. It’s also easy to scale for batch cooking and stores well for effortless reheating during the week.

RECIPE CATEGORY

Lunch

SERVING SIZE

1

CUISINE

South Asian

PREPARATION/TECHNIQUES

Simmer, One-Pot Wonders,5 Ingredients or less

OCCASION/HOLIDAY

Winter, Fall, Ramadan, Thanksgiving

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Healthy, High Fibre, Low Fat, Wheat / Gluten-Free

DISH TYPE

Soup / Stew

INGREDIENTS

There are the following ingredients for Golden Glow Lentil And Sweet Potato Soup:

• ¼ cup red lentils

• ½ cup cubed sweet potato

• 1 cup vegetable broth

• ½ teaspoon ground cumin

• 1 teaspoon olive oil

FULL NUTRITIONAL INFORMATION

• Calories: 272.1 kilocalories

• Fat: 5.4 grams

• Saturated Fat: 0.7 grams

• Carbohydrates: 44.6 grams

• Sugar: 3.9 grams

• Sodium: 77.2 milligrams

• Fibre: 7.3 grams

• Protein: 13.1 grams

• Calcium: 55.4 milligrams

• Iron: 4.3 milligrams

• Potassium: 569 milligrams

PREPARATION

These steps are followed for the preparation of Golden Glow Lentil And Sweet Potato Soup:

• Rinse The Lentils: Place the red lentils in a fine sieve and rinse under cool running water until the Water runs clear.

• Sauté The Cumin: In a small saucepan, heat the olive oil over medium heat. Add the ground cumin and stir for 30 seconds until aromatic.

• Add Sweet Potato: Toss in the cubed sweet potato, stirring to coat each piece evenly with the spiced oil.

• Pour In Broth And Lentils: Add the rinsed lentils and vegetable broth, stirring gently to combine all ingredients.

• Simmer Until Tender: Bring to a gentle simmer, uncovered and cook for 15 to 18 minutes until the sweet potato is soft and the lentils have broken down.

• Mash Or Blend: For a creamier texture, mash a few sweet potato pieces against the side of the pan or use an immersion blender to purée briefly.

• Season And Serve: Taste and adjust with a pinch of sea salt or black pepper. Serve hot, garnished with fresh herbs or alongside wholegrain flatbread.

PREP TIME

5 minutes

COOKING TIME

18 minutes

TIPS

Here are some helpful tips for Golden Glow Lentil And Sweet Potato Soup:

• Cut Sweet Potato Evenly: Small and even cubes ensure quicker and uniform cooking.

• Pre-Soak For Speed: Soaking red lentils for 15 minutes before cooking can reduce overall simmer time.

• Add Water Gradually: If the soup thickens too much while simmering, add 1 to 2 tablespoons of Water to loosen.

• Don’t Overcook Lentils: They cook quickly and become mushy if left too long and set a timer for best results.

• Use A Non-Stick Pan: This helps reduce sticking and makes clean-up easier with minimal oil.

VARIATIONS

• Add Greens: Stir in a handful of spinach or kale during the last 2 minutes of cooking for added nutrients.

• Make It Creamy: Blend with 1 tablespoon coconut milk for a rich and creamy twist.

• Boost Protein: Add ¼ cup cooked quinoa or chickpeas to the finished soup.

• Spice It Up: Add a pinch of chilli flakes, grated ginger or a dash of turmeric for added warmth.

• Swap lentils: Substitute red lentils with yellow split peas or moong dal, adjusting cooking time as needed.

• Change The Spice: Use curry powder or garam masala instead of cumin for an Indian-inspired flavour.

PREPPING AND STORAGE

• Refrigeration: Store cooled soup in an airtight container in the fridge for up to 3 days.

• Freezing: Freeze in a sealed freezer-safe container for up to 1 month. Let it cool completely before freezing.

• Reheating: Reheat gently over the hob with a splash of Water or broth to loosen the texture.

• Meal Prep Friendly: Double or triple the recipe, divide into portions and store for grab-and-go lunches or dinners.