This healthy lentil and sweet potato soup is a warm, nourishing dish perfect for cozy dinners or meal prep. Packed with iron-rich lentils and beta-carotene-loaded sweet potatoes, this vegan-friendly soup supports mood regulation, boosts immunity, and keeps you energized. Its rich, savory flavors and vibrant colors make it a comforting crowd-pleaser, ready in just 40 minutes!
Ingredients (Serves 4–6)
- 2 tablespoons olive oil
- 1 medium onion, diced
- 2 garlic cloves, minced
- 1-inch piece fresh ginger, grated (optional, for warmth)
- 2 medium sweet potatoes (about 4 cups), peeled and cubed
- 1 cup dried red or green lentils, rinsed
- 1 can (14 oz) diced tomatoes
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika (optional, for depth)
- 1/4 teaspoon turmeric
- 1/4 teaspoon black pepper
- Salt to taste
- 1 cup chopped kale or spinach (optional, for extra greens)
- Fresh parsley or cilantro, chopped (for garnish)
- Lemon wedges (for serving)
Instructions
- Heat the Oil: In a large pot, heat olive oil over medium heat. Add diced onion and sauté for 4–5 minutes until soft and translucent.
- Add Aromatics: Stir in minced garlic and grated ginger (if using). Cook for 1–2 minutes until fragrant.
- Season: Add cumin, smoked paprika, turmeric, and black pepper. Stir for 30 seconds to toast the spices.
- Combine Ingredients: Add sweet potatoes, lentils, diced tomatoes, and vegetable broth. Stir well and bring to a gentle boil.
- Simmer: Reduce heat to low, cover, and simmer for 25–30 minutes, stirring occasionally, until lentils and sweet potatoes are tender.
- Add Greens (Optional): If using kale or spinach, stir in during the last 2–3 minutes of cooking until wilted. Adjust seasoning with salt.
- Serve: Ladle into bowls, garnish with fresh parsley or cilantro, and serve with lemon wedges for a bright, zesty finish.
Health Benefits
This sweet potato soup recipe is a nutritional powerhouse:
- Lentils: High in iron and protein, they support energy levels, mood regulation, and muscle health.
- Sweet Potatoes: Loaded with beta-carotene and fiber, they promote immune health and digestion while stabilizing blood sugar.
- Spices: Turmeric and cumin offer anti-inflammatory and antioxidant benefits, boosting overall wellness.
- Low-Calorie: This hearty soup keeps you full without weighing you down, perfect for healthy eating.
Tips
- Storage: Store leftovers in an airtight container in the fridge for up to 5 days or freeze for up to 3 months. Reheat gently on the stove.
- Customization: Add carrots or celery for extra veggies, or blend half the soup for a creamier texture.
- Spice it Up: Include a pinch of cayenne for heat or coconut milk for a richer flavor.
Why You’ll Love It
This healthy lentil soup is budget-friendly, easy to make, and bursting with comforting flavors. It’s ideal for vegans, vegetarians, or anyone seeking a nutrient-dense meal that supports both body and mind. Plus, it’s a one-pot dish for minimal cleanup!
Craving more wholesome recipes? Explore our collection of healthy, plant-based dishes to nourish your body and soul!