Description
This Sweet Potato Soup with Lentils is a hearty and nutritious vegetarian dish, perfect for a cozy meal. Packed with flavors from smoked paprika, cumin, and fresh herbs, it combines the natural sweetness of sweet potatoes with the earthiness of lentils, enhanced by fresh spinach and parsley. It’s easy to prepare on the stovetop and can be customized to your taste with optional pureeing or toppings like feta or Greek yogurt.
Ingredients
Scale
Soup Base
- 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
Main Ingredients
- 1 – 15 ounce can of diced tomatoes (fire roasted diced tomatoes can be substituted)
- 6 cups vegetable broth or vegetable stock
- 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 Touches
- 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 and sauté for 2 minutes until fragrant and slightly softened.
- Add Vegetables: Add the peeled and diced carrots along with the diced celery ribs. Continue to sauté the mixture for an additional 4 minutes, stirring occasionally to soften the vegetables.
- Toast Spices: Stir in the smoked paprika, dried oregano, cumin, thyme, salt, and black pepper. Cook the spices with the onion and vegetables for 3 to 4 minutes until they bloom and release their aroma.
- Add Liquids and Main Ingredients: Pour in the canned diced tomatoes, vegetable broth, and add the whole bay leaves, rinsed lentils, and cubed sweet potato. Stir well to combine all ingredients evenly.
- Simmer Soup: Bring the mixture to a low simmer, then cover and let it cook gently for about 30 minutes. Stir occasionally and continue simmering until the lentils and sweet potato are tender.
- Optional Blending: For a thinner or creamier texture, remove half of the soup and use an immersion blender or standard blender to puree it, then pour it back into the pot. This step can be skipped if a chunkier soup is preferred.
- Add Greens and Herbs: Stir in the fresh spinach and chopped parsley. Allow the spinach to wilt for 3 to 4 minutes, giving the soup a fresh and vibrant finish.
- Final Touches: Remove the bay leaves before serving. Optionally garnish with extra fresh parsley, crushed red pepper flakes, a lemon wedge, and feta cheese or Greek yogurt for a non-vegan option.
- Serve Warm: Ladle the soup into bowls and enjoy immediately, savoring the hearty and aromatic flavors.
Notes
- Leftovers keep well for about 4 days when stored in the refrigerator in an airtight container.
- The soup freezes beautifully for several months and can be reheated gently on the stove or microwave.
- If you prefer a richer texture, feel free to puree half or all of the soup.
- For a vegan version, omit feta cheese or Greek yogurt toppings.
- Adjust seasoning at the end to your taste, especially salt and pepper.
Nutrition
- Serving Size: 1 bowl (approximately 1 1/2 cups)
- Calories: 220 kcal
- Sugar: 7 g
- Sodium: 600 mg
- Fat: 6 g
- Saturated Fat: 1 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 35 g
- Fiber: 8 g
- Protein: 9 g
- Cholesterol: 0 mg
