Sweet Potato Lentil Soup (Vegan & Vegetarian)
This hearty sweet potato lentil soup is packed with tender lentils, sweet potatoes, carrots, tomatoes, and spinach in a smoky, herby broth. It's a cozy, protein-rich vegan meal that's perfect for meal prep.
Print
Pin
Save
Servings: 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 tablespoon olive oil
- 3 garlic cloves minced
- 1 cup fresh spinach roughly chopped
- 2 tomatoes chopped
- ½ teaspoon smoked paprika
- 4 bay leaves
- 1 teaspoon salt
- ½ teaspoon ground black pepper
- 1 teaspoon dried oregano
- ¼ cup fresh parsley chopped
Instructions
- Heat the olive oil in a large, heavy pot over medium heat. Add the sliced carrots and sauté until slightly golden and softened, about 4-5 minutes.
- Add the onion and garlic and cook for another 4-5 minutes, stirring often, until the onion is soft and translucent.
- Add the chopped tomatoes and bay leaves. Cook for 3-5 minutes, until the tomatoes begin to break down.
- Add the sweet potato, spinach, rinsed lentils, smoked paprika, dried oregano, salt, black pepper, parsley, and vegetable broth. Stir to combine.
- Bring the soup to a boil, then reduce the heat to low and simmer, partially covered, for 30 minutes, or until the lentils and sweet potatoes are tender.
- Remove and discard the bay leaves. Taste and adjust the salt and pepper, then serve hot.
Notes
- Lentils: Brown or green lentils hold their shape best. Red lentils cook faster (usually 15 to 20 minutes) and break down into a thicker soup.
- Broth and salt: Low-sodium vegetable broth is recommended; taste and adjust the salt at the end. For a gluten-free soup, use a certified gluten-free broth.
- Creamier soup: Blend 1 to 2 cups of the soup and stir it back in, or add a splash of coconut milk.
- Tomatoes: One 14.5-ounce can of diced tomatoes with their juices can replace the fresh tomatoes.
- Freezing: Cool completely and freeze in airtight containers for up to 3 months. Thaw overnight in the fridge and reheat with a splash of broth or water, since the lentils thicken the soup as it sits.
Nutrition (Estimate per Serving)
Calories: 342kcalCarbohydrates: 55gProtein: 15gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 2059mgPotassium: 1020mgFiber: 19gSugar: 11gVitamin A: 15552IUVitamin C: 24mgCalcium: 94mgIron: 5mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.
