Healthy Sweet Potato Lentil Soup

Hey friends!

Looking for a cozy recipe to warm you up? I’ve got just the thing!

Today, I’m sharing my delicious sweet potato lentil soup.

It’s hearty, healthy, and packed with flavor.

Plus, it’s super easy to whip up!

Grab your ingredients and let’s get cooking!

sweet potato lentil soup
Image: mollyshomeguide.com / Photographer Molly

Possible Ingredient Alternatives

Sweet potatoes can be replaced with butternut squash or pumpkin for a similar texture and nutritional profile. These alternatives offer comparable sweetness and fiber content while maintaining the soup’s hearty consistency. Adjust cooking time slightly as needed.

For a lower-carb option, button mushrooms can be substituted with chopped cauliflower or zucchini. These vegetables provide similar bulk and texture while reducing the overall carbohydrate content. Add them at the same time as the original recipe suggests for mushrooms.

Almond or coconut milk can be replaced with cashew milk or oat milk for those with nut allergies. These alternatives offer a creamy texture and neutral flavor that won’t overpower the soup. Use the same quantity as called for in the original recipe. If using homemade nut milk, ensure it’s well-strained to avoid grittiness in the final dish.

Preparation Time 10-15 minutes
Cooking Time 40-45 minutes
Total Time 50-60 minutes
Level of Difficulty Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

  • Calories: 600-700
  • Protein: 25-30 g
  • Fat: 15-20 g
  • Carbohydrates: 100-110 g

Ingredients

  • 1 tablespoon olive oil
  • 1 cup diced onion
  • 1 cup diced celery
  • 1 cup diced carrot
  • 1 cup diced button mushrooms
  • 1 cup diced sweet potato
  • 2 cloves of garlic, minced
  • 1 teaspoon sea salt (plus extra if needed)
  • 1 teaspoon dried thyme
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 1 cup green or brown lentils
  • 1 cup red lentils
  • 4 cups vegetable stock
  • 2 cups water
  • 1/4 cup tomato paste
  • 1 cup almond or coconut milk, depending on preference
  • 1 tablespoon lemon juice
  • 2 to 3 cups spinach leaves

Step 1: Sauté the Vegetables

Begin by heating the oil in a large stockpot or dutch oven over medium heat.

Once hot, add the onions and garlic, sautéing them until they become fragrant, about 3 minutes.

Then, add the celery, carrot, potato, and mushrooms to the pot.

Continue to sauté for about 5 minutes, allowing the vegetables to soften slightly.

Season with salt, pepper, and your choice of spices, and cook for an additional 2 minutes to enhance the flavors.

Step 2: Incorporate Lentils and Broth

Add the lentils to the pot and sauté for 1 to 2 minutes to coat them with the flavors from the vegetables and spices.

Then, pour in the broth, water, and tomato paste.

Stir well to combine and ensure the tomato paste is dissolved into the mixture.

Step 3: Simmer the Soup

Bring the mixture to a boil over medium-high heat.

Once boiling, cover the pot, reduce the heat to low, and let it simmer for 30 minutes.

This will allow the lentils to cook through and all the flavors to meld together beautifully.

Step 4: Finish and Serve

After simmering for 30 minutes, remove the soup from the heat.

Stir in the almond milk, lemon juice, and spinach, and mix until the spinach has wilted into the hot soup.

Serve immediately while the soup is fresh and hot.

Top with preferred garnishes such as a dollop of coconut yogurt, fresh parsley, pepper flakes, cracked pepper, and jalapeno slices for an extra hit of flavor and texture.

sweet potato lentil soup
Image: mollyshomeguide.com / Photographer Molly

sweet potato lentil soup
Image: mollyshomeguide.com / Photographer Molly

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