Sweet Potato Lentil Soup (Vegan & Vegetarian)

• 份量: 4 servings
• 准备时间: 20 minutes
• 总时间: 1 hour 20 minutes

配料

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)

步骤

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.

备注

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!

营养

• 卡路里: 342 kcal
• 总脂肪: 8 g
• 饱和脂肪: 1 g
• 不饱和脂肪: 6 g
• 钠: 2059 mg
• 总碳水化合物: 55 g
• 膳食纤维: 19 g
• 总糖: 11 g
• 蛋白质: 15 g