Why You Will Absolutely Love This Hearty Soup

This soup is more than just a meal; it’s an experience designed to provide warmth and nourishment during the chilly seasons. Here are just a few reasons why it’s destined to become a staple in your kitchen:

• Wholly Vegan & Gluten-Free: Crafted entirely from plant-based ingredients, this soup is a fantastic choice for anyone following a vegan lifestyle or looking for delicious, naturally gluten-free options. It’s brimming with wholesome components that come together to create a symphony of flavors and textures.
• Remarkably Freezer Friendly: The convenience factor of this soup is unparalleled. Prepare a generous batch and easily freeze half (or more!) for future enjoyment. Portion it out into individual servings, and you’ll have a quick, healthy lunch or a light dinner ready to defrost and reheat whenever you need it most.
• The Perfect Meal-Prep Solution: If you’re dedicated to your weekly meal-prep routine, this recipe is a true gem. It comes together quickly with straightforward steps and holds up beautifully in the refrigerator, allowing you to enjoy nutritious and satisfying leftovers throughout your busy week.
• Nutrient-Dense Goodness: Beyond its delicious taste, this soup is a powerhouse of nutrition. Loaded with fiber from lentils and vegetables, and rich in vitamins and minerals from sweet potatoes and spinach, it supports a healthy lifestyle without compromising on flavor.
• Budget-Friendly & Accessible Ingredients: Using common pantry staples and affordable fresh produce, this soup is not only healthy and tasty but also kind to your wallet. You don’t need exotic ingredients to create something truly extraordinary.

Essential Recipe Ingredients: Building Blocks of Flavor

This delightful soup is made using accessible, wholesome ingredients that you likely already have on hand, or can easily find at any grocery store. Each component plays a crucial role in creating the soup’s robust flavor and hearty texture.

Step-by-Step Guide: Crafting Your Sweet Potato Lentil Soup

Creating this delicious and comforting soup is a straightforward process, even for novice cooks. Follow these simple steps to bring a bowl of warmth and flavor to your table.

Step 1: Sauté the Aromatic Base

In a large, heavy-bottomed pot or a Dutch oven, heat 2 tablespoons of olive oil over medium-high heat. Once the oil is shimmering, add the diced sweet onion and minced garlic. Sauté them gently for about 2 minutes until they become fragrant and begin to soften. Next, add the diced carrots and celery to the pot and continue to sauté for another 4 minutes. This step is crucial for building a deep, savory foundation for your soup.

Step 2: Bloom the Spices for Max Flavor

Once your vegetables are softened, it’s time to introduce the aromatic spices. Add the paprika, dried oregano, cumin, and thyme to the pot, along with the salt and black pepper. Stir continuously and sauté for 3-4 minutes. This process, known as “blooming” the spices, gently toasts them in the hot oil, releasing their full fragrant potential and intensifying their flavor, which will permeate the entire soup.

Step 3: Combine the Core Ingredients

Pour in the canned diced tomatoes (undrained), vegetable broth, and add the bay leaves. Then, stir in the rinsed lentils and the cubed sweet potatoes. Give everything a good stir to ensure all ingredients are well combined and submerged in the broth. This is where the magic truly begins to happen as all the flavors prepare to meld.

Step 4: Simmer to Perfection

Reduce the heat to medium-low and bring the soup to a gentle simmer. Cover the pot partially and allow it to cook for approximately 30 minutes, or until both the lentils and the sweet potato cubes are tender. Stir the soup occasionally to prevent sticking and ensure even cooking. This simmering period allows the flavors to fully develop and creates a wonderfully comforting texture.

Step 5: Optional Puree for Creaminess

If you prefer a thicker, creamier soup, you have the option to puree a portion of it. Carefully remove about half of the soup from the pot, blend it using an immersion blender or a standard blender (be cautious with hot liquids!), then return the pureed portion to the pot. This creates a luxurious, velvety texture while still maintaining some chunky bits for substance.

Step 6: Add Final Freshness & Serve

Just before serving, stir in the fresh spinach and chopped fresh parsley. Allow the spinach to wilt for about 3-4 minutes in the warm soup. Remember to remove the bay leaves before serving. Serve your warm, comforting Sweet Potato Lentil Soup with a squeeze of fresh lemon juice for brightness, a sprinkle of red pepper flakes for a touch of heat, and for a non-vegan option, a dollop of feta cheese or Greek yogurt adds a delightful creamy tang.

Freezer Tip: To properly freeze this soup, allow it to cool completely to room temperature. Transfer it into airtight, freezer-safe containers or heavy-duty freezer bags. It can be stored in the freezer for up to 3 months. When you’re ready to enjoy it, simply thaw the soup in the refrigerator overnight, then gently reheat it on the stove over low heat until it’s warmed through. Our Lemon Lentil Soup is another fantastic freezer-friendly option!

Creative Variations to Explore: Customize Your Soup!

One of the best aspects of this Sweet Potato Lentil Soup is its incredible versatility. Don’t hesitate to experiment with different ingredients to tailor it to your taste or what you have on hand. Here are some inspiring ideas to get you started:

• Add More Plant-Based Protein: Enhance the protein content by incorporating other legumes. Chickpeas or white beans (like cannellini or navy beans) are excellent additions, providing more texture and nutritional heft.
• Experiment with Lentil Types: While red and brown lentils are fantastic, feel free to try other varieties. Green lentils will hold their shape even better, offering a firmer bite, while yellow lentils might break down more quickly, contributing to a creamier texture.
• Boost with Extra Vegetables: This soup is a perfect canvas for more vegetables! Consider adding diced bell peppers for sweetness and color, cauliflower florets for added substance, zucchini for a fresh touch, or even a diced jalapeño for a subtle spicy kick.
• Spice It Up Further: Beyond the recommended spices, you can easily shift the flavor profile. Try a teaspoon of chili powder for a Southwestern twist, garam masala or yellow curry powder for an Indian-inspired flair, Italian seasoning for a Mediterranean feel, or a touch of dill for fresh herbaceousness.
• Incorporate Grains: For an even heartier meal, stir in cooked grains during the last few minutes of simmering. Brown rice, white rice, or quinoa are wonderful additions that absorb the rich broth and add complex carbohydrates.
• Optional Meat Additions (Non-Vegan): If you’re not strictly vegan, this soup can be easily adapted to include meat. Browned Italian sausage, shredded cooked chicken, ground pork, or even a sprinkle of crispy bacon bits can add a savory dimension and extra protein.
• Make it Creamier: For an extra rich and creamy texture, stir in a splash of full-fat coconut milk (for a vegan option) or heavy cream (for a non-vegan option) during the last few minutes of cooking.

Storage and Freezing Instructions: Plan Ahead with Ease

This Sweet Potato Lentil Soup is not only delicious freshly made but also stores beautifully, making it an excellent candidate for meal prepping. Follow these tips to keep your soup fresh and ready for when hunger strikes:

• Refrigerator Storage: Allow any leftover soup to cool completely to room temperature before transferring it to an airtight container. Store it in the refrigerator for up to 5-6 days. When ready to eat, simply reheat portions on the stovetop over low heat, stirring occasionally, or in the microwave until thoroughly warmed.
• Freezer Storage: This soup is a dream for freezer meal prep! Once the soup has cooled entirely, divide it into individual serving-sized, freezer-safe containers or heavy-duty freezer bags. Make sure to leave a little headspace for expansion if using rigid containers. It can be safely stored in the freezer for up to 3 months. To enjoy, thaw the soup in the refrigerator overnight. Reheat gently on the stove or in the microwave. Add a splash of broth or water if it seems too thick after thawing.

Sweet Potato Soup with Lentils Recipe

By Julia Jolliff

This Sweet Potato Soup with Lentils is a hearty, filling vegan soup that will warm you up this fall and winter. Vegetables, lentils, sweet potatoes and spices are simmered to create the perfect soup to pair with a crusty piece of bread!

Prep Time: 15 mins | Cook Time: 40 mins | Total Time: 55 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 small sweet onion, diced
• 3 garlic cloves, minced
• 2 carrots, peeled and diced
• 2 celery ribs, diced
• 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
• 1- 15 ounce can of diced tomatoes, (you could sub in fire roasted diced tomatoes)
• 6 cups of 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
• 1 cup fresh spinach, packed
• 1/4 cup of fresh parsley, chopped

Instructions

1. In a large pot or Dutch oven, heat 2 tablespoons of olive oil over medium-high heat. Add the sweet onion and garlic and sauté for 2 minutes.
2. Add the carrot and celery and continue to sauté for another 4 minutes.
3. Add the paprika, oregano, cumin, thyme, salt, and pepper and sauté for another 3-4 minutes or until the spices bloom and become fragrant.
4. Add the diced tomatoes, broth, bay leaves, lentils, and sweet potato and stir well. Bring the soup to a low simmer and let simmer for another 30 minutes or until the lentils and sweet potato become tender, stirring occasionally.
5. If you want some of the soup to be thinner, you can remove half of it and use an immersion blender to make half of the soup thinner, then pour it back in.
6. Stir in the spinach and fresh parsley and let the spinach wilt, which takes about 3-4 minutes.
7. Remove the bay leaf. Optional: you can puree half of the soup if you like a creamier texture using a blender or handheld immersion blender.
8. Serve the soup warm with extra fresh parsley, crushed red pepper flakes, a lemon wedge, and feta cheese or Greek yogurt (for non-vegan version).

Notes

• Leftovers will keep well for about 4 days in the refrigerator, or can be frozen for several months in an airtight container.

Nutrition Information (Approximate)

Calories: 155kcal, Carbohydrates: 20g, Protein: 2g, Fat: 5g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 3g, Sodium: 1285mg, Potassium: 432mg, Fiber: 3g, Sugar: 7g, Vitamin A: 10201IU, Vitamin C: 16mg, Calcium: 68mg, Iron: 2mg

Nutrition information is automatically calculated, so should only be used as an approximation.