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.
