Soups

Sweet Potato Lentil Soup (Vegan & Vegetarian)

Name: Sweet Potato Lentil Soup (Vegan & Vegetarian)
Prep time: 20 min
Cook time: 1 h
Total time: 1 h 20 min
Yield: 4 servings
Ingredients: 1 cup dry lentils (rinsed and drained); 1 yellow onion (peeled and finely chopped); 1 sweet potato (large, peeled and chopped into small cubes); 2 carrots (peeled and sliced); 6 cups vegetable broth; 2 tbsp olive oil; 3 garlic cloves (minced); 1 cup fresh spinach (roughly chopped); 2 to matoes (chopped); ½ tsp smoked paprika; 4 bay leaves; 1 tsp salt; ½ tsp ground black pepper; 1 tsp dried oregano; ¼ cup fresh parsley (chopped)

4 servings

doses

20 minutes

tempo ativo

1 hour 20 minutes

tempo total

Começar a Cozinhar

Ingredientes

1 cup dry lentils (rinsed and drained)

1 yellow onion (peeled and finely chopped)

1 sweet potato (large, peeled and chopped into small cubes)

2 carrots (peeled and sliced)

6 cups vegetable broth

2 tbsp olive oil

3 garlic cloves (minced)

1 cup fresh spinach (roughly chopped)

2 to matoes (chopped)

½ tsp smoked paprika

4 bay leaves

1 tsp salt

½ tsp ground black pepper

1 tsp dried oregano

¼ cup fresh parsley (chopped)

Instruções

Heat the olive oil in a large pot and add the sliced carrots. Sauté until slightly golden and softened, about 4-5 minutes.

Add the onion and garlic and continue cooking for another 4-5 minutes. Until onion begins to soften and turn translucent.

Add the chopped tomatoes and bay leaves. Cook for another 3-5 minutes.

Add the sweet potato, fresh spinach leaves, lentils, smoked paprika, dried oregano, fresh parsley and vegetable broth.

Bring the soup to a boil, then reduce heat and simmer for 30 minutes, or until the potatoes are tender.

Notas

How to make the soup creamier?

You can take out some of the soup and blend it up to puree it. This will then be poured back into the pot and stir to thicken. Or you can add in some coconut milk to add a creamy texture to the soup if you want.

Add More Spices and Herbs

As you can see I used just a handful of spices and herbs for this recipe. Feel free to adjust the spices to fit your flavor preference if you would like. This would also be delicious with some garam masala or curry powder, or some chili powder for extra spice.

Mix up the Vegetables

You are welcome to use any vegetables of your choosing to flavor your soup. You could peel and dice up a Russet or Yukon Gold potato. Or add in some corn or other vegetables to add more flavor. Use whatever is in season!

Informação Nutricional

Tamanho da Dose

Calorias

342 kcal

Gordura Total

8 g

Gordura Saturada

1 g

Gordura Insaturada

6 g

Gordura Trans

Colesterol

Sódio

2059 mg

Carboidratos Totais

55 g

Fibra Alimentar

19 g

Açúcares Totais

11 g

Proteína

15 g