One bowl of this lentil sweet potato soup is a complete healthy meal. Packed with protein, fibre, iron, minerals, vitamins and carbohydrates, it has everything that your body needs. For that extra protein boost, I topped the lentils with a jar of chickpeas.
Sweet potatoes are particularly abundant in beta carotin, vitamin C, manganese and potassium. They help promote gut, eye, brain and immune health (and more). Health specialist claim that they are healthier than regular white potatoes as they have a lower glycemic index. Maintaining low blood sugar levels is important in metabolic and weight management.
This is a convenient and easy to prepare meal. I often make a big batch and store leftovers in the refrigerator or freezer. The ingredients are basic and easily found in grocery stores. You don’t need to go out of your way to buy fancy, exotic spices.
I added powdered cumin, paprika, a small pinch of cayenne pepper, bay leaves, salt, pepper and a handful of fresh coriander. If you don’t like coriander, then omit it or replace it with parsley.
Towards the end, I recommend a squeeze of lemon juice for a fresh, tangy finish to the soup. Ultimately, you can (and should) experiment and choose the spices and flavours that suit you best.
The recipe is below.
Lentil Sweet Potato Soup
INGREDIENTS
- 2 tbsps olive oil, extra virgin
- 1 big sweet potato (around 600 gr), peeled and chopped into bite-size pieces (21/2 to 3 cups chopped)
- 1 big yellow onion, diced
- 2-3 garlic cloves, grated
- 2-3 celery sticks, chopped fine (1 cup)
- 2-3 carrots, chopped fine (1 cup)
- 1/2 teaspoon (tsp) cumin powder
- 1 tsp paprika powder
- 1/8 tsp cayenne pepper
- Salt and ground pepper, to taste
- 1 X 400 gr jar tomato pulp + 1 cup ripe whole tomatoes with their juices, chopped (or 2 X 400 gr jars of tomatoes) *see note below
- 1 cup (200 gr) dry brown lentils
- 1 X 330 gr jar of chickpeas, drained and rinsed
- 4 cups (950ml) vegetable stock/broth heated, homemade or organic store-bought *see note below
- 4 cups (950ml) water , can add more later
- 1-2 bay leaves
- Some freshly squeezed lemon juice (1 to 2 tablespoons or more to taste)
- Option: A handful of fresh coriander, chopped
*Note: If you can’t find fresh ripe whole tomatoes in supermarket, then you are better off with tomatoes in a container, either pulp, stewed or crushed or a mix of these. For the vegetable stock/broth, it’s always best to heat it up in microwave or on stove top before adding it to the soup.
PROCEDURE
- On stove top, heat the olive oil in a big soup pot or dutch oven. Reduce heat to medium.
2. Add the onion and garlic and cook for 2 minutes to soften.
3. Add carrots and celery, spices, salt and pepper and cook for 3 minutes mixing often.
4. Add tomato pulp and chopped tomatoes. Add a bit of water to the tomato jar(s) to gather what’s left, shake and add to the soup. Add the lentils & chickpeas and stir these in. Add the vegetable broth, water, bay leaves and sweet potatoes. Stir.
5. Bring to a rapid boil and immediately reduce heat to medium and maintain a gentle boil. Cover and cook for 20-30 minutes, or until the potatoes and lentils are soft. Stir from time to time.
6. With a ladle or cup, transfer about 21/2 cups of the soup into a small blender or NutriBullet bowl, leaving bay leaves behind (make sure to gather an equal distribution of broth & ingredients.) Blend until creamy.
7. Pour the creamy mixture back into the soup pot and stir to combine. Add a few squeezes of lemon juice for a fresh finish and some chopped coriander. Stir again. Remove from heat and cover. The soup can sit until you’re ready to serve.
8. If needed, heat up soup on stove top or in individual bowls in microwave. Serve with crusty bread.
9. The soup will continue to thicken a bit more, so go ahead and add some water or broth (1/2 to 1 cup or more) if you prefer it more fluid. Leftover soup keeps for 4 days in a sealed container in the refrigerator. You can also freeze portions for up to 3 months. Enjoy!
Health Continuum 