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SWEET POTATO AND LENTIL SOUP
12

SWEET POTATO AND LENTIL SOUP

NUTRITION
HEALTHY RECIPES
Oct 09, 2024

SWEET POTATO AND LENTIL SOUP

Sweet potato and lentil soup is a hearty, flavourful dish suitable for a healthy meal that’s going to satisfy. This one-serving recipe brings together the natural sweetness of sweet potatoes and protein-rich lentils into a nourishing, high-fibre soup. This vegan soup is flavoured with ground cumin, garlic, and onions in order to produce a warm, earthy flavour harmonised with the richness of vegetable broth. Very easy to prepare; it can be reduced to perfection in under 30 minutes. It’s perfect for lunch or dinner when you want a healthy, delicious dish that just so happens to be vegan and gluten-free as well.

RECIPE CATEGORY

Lunch, Dinner, Entrée

SERVING SIZE

1

CUISINE

Mediterranean

PREPARATION / TECHNIQUES

One-Pot Wonders, Simmer, Sauté

OCCASION / HOLIDAY

Fall, Winter, Thanksgiving, Family Dinner, Mother’s Day, Halloween

SPECIAL CONSIDERATION / DIETARY CONCERNS

Vegan, Gluten-Free, Healthy, High Fibre, Low Fat, Quick & Easy

DISH TYPE

Soup / Stew

INGREDIENTS

  • ¼ cup lentils, rinsed
  • ½ medium sweet potato, peeled and cubed
  • ¼ onion, chopped
  • 1 clove garlic, minced
  • ½ cup vegetable broth
  • ¼ tsp ground cumin
  • ½ tbsp olive oil
  • Salt and pepper to taste

FULL NUTRITIONAL INFORMATION (PER SERVING)

  • Calories: 180
  • Protein: 6g
  • Fat: 6g
  • Carbohydrates: 25g
  • Fibre: 6g
  • Sodium: 300mg

PREPARATION

  • Sauté the Onions: Add olive oil to a medium saucepan. Set it on medium. Sauté chopped onions for 4-5 minutes, till softened and translucent.
  • Add garlic and cumin: Stir in the minced garlic and ground cumin. Cook for another 30 seconds over gentle stirring to avoid the burning of the ingredients.
  • Add lentils and sweet potatoes: Add the rinsed lentils and cubed sweet potatoes. Stir to combine.
  • Add broth and simmer: Pour in the vegetable broth, bring to a simmer, cover the pot. The heat needs to be turned down, and then the mixture simmers for 20-25 minutes until the lentils and sweet potatoes are tender.
  • Season and serve: Taste the soup to taste, then season with salt and pepper. Serve hot, sprinkled with fresh herbs or a drizzle of olive oil, if you like.

PREP TIME

5 minutes

COOKING TIME

25 minutes

TIPS

  • For a richer flavour, roast the sweet potatoes in cubes before adding them to the soup.
  • To thicken the soup, puree half of the soup using an immersion blender, leaving it partly chunky.
  • If the lentils were a bit harder than you might have wanted, then you should add a little more broth or water to it so that it won’t dry out.

VARIATIONS

  • To maximise nutrients and include a bit of greens, add in some chopped spinach or kale at ¼ cup.
  • For spicier, add at least one pinch of cayenne pepper or red pepper flakes to the cooking point.
  • You can substitute chickpeas or split peas if you want to have a different texture and flavour.
  • Replace the broth with coconut milk and thereby make the soup creamier and richer.

PREPPING AND STORAGE

  • Fridge: Any leftover sweet potato and lentil soup should be reconstituted and refrigerated for up to 3 days. It can be reheated on the stovetop or microwave before serving.
  • Freezing: Soup freezes well. Cool the soup, then place the soup into freezer-safe containers. Freeze for up to 3 months. Thaw overnight in the refrigerator and reheat.

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