Lentil and Sweet Potato Soup

Fall was upon us overnight and with the brisk days came the soup cravings. On a whim, I was going to make a split pea soup but realized I was missing the star of the show (split peas) and the grocery store is an hour drive round trip. Desperate for soup that day, any soup, I pulled out a jar of lentils that I haven’t cooked with since last winter, a sweet potato that was threatening to go bad, other various veggies on hand and got to chopping.

This lentil and sweet potato soup is so fast and easy to make, rich in flavor and body, and warms the soul. Best part? It feeds the soul — this soup is incredibly healthy and nourishing! This is going to be my quick go-to meal during the long winter months.

Is this kid-friendly?

Yes!! Omit the chili powder to make this kid-friendly. Kids actually really enjoy the mild, simple flavors.

Are lentils healthy?

Big time. Lentils are one of the most nutritional legumes and also provide that hearty texture which makes this soup come to life!  One cup of cooked lentils are packed with an incredible:

• Protein: 17.9 grams
• Fiber: 15.6 grams

Of the reference daily intake:

• Folate: 90%
• Manganese: 49%
• Iron: 37%
• Phosphorous: 36%
• Copper: 25%
• Thiamine: 22%
• Potassium: 21%
• Magnesium: 18%
• Vitamin B6: 18%
• Zinc: 17%

Lentil health benefits

Lentils have the highest antioxidant content among legumes! What else tops the list? After lentils, chickpeas aren’t far behind, trailed by small red beans and black beans.¹ What is the healthiest color of lentil? Red! For this recipe I use green lentils because I prefer the texture and lentils in general are still number one! They also have anti-inflammatory properties, anti-cancer, anti-diabetic and neuroprotective effects and are also a source of prebiotics.²

Lentils can help lower cholesterol, protect against osteoporosis, and help moderate blood sugar levels — not just at the meal they were eaten, but for hours later or even the following day! 

Sweet Potato

Sweet potato is a slightly sweet root vegetable that belongs to the morning glory family and has been aptly dubbed a “Super Food” because it’s loaded with nutrients! Sweet potatoes are rich in antioxidants, fiber, vitamins and minerals and may help protect against chronic illnesses like cancer and heart disease.

Antioxidants help protect your body against free radial damage, which can help prevent cancer. Sweet potatoes are packed with carotenoids and studies have shown that carotenoids help lower the risk of stomach, breast, and kidney cancers.³⁴⁵

Sweet potatoes are also incredibly rich in beta carotene, the antioxidant that provides that beautiful orange color, which your body converts into vitamin A.

One cup (200 grams) of sweet potato with skin provides:

• Calories: 180
• Carbs: 41.4 grams
• Protein: 4 grams
• Fat: 0.3 grams
• Fiber: 6.6 grams

% Of the recommended Daily Value:

• Vitamin A: 769%
• Vitamin C: 65%
• Manganese: 50%
• Vitamin B6: 29%
• Potassium: 27%
• Pantothenic acid: 18%
• Copper: 16%
• Niacin: 15%⁶

Is fiber important?

When people find out that I eat a plant based diet, often times I get the predictable puzzled look followed by, “…but where do you get your protein?” Everywhere, I get protein everywhere. Meat eaters are getting way too much protein in their diets, which can have adverse health effects, and even vegetarians and vegans are getting way more protein than they need. 97% of Americans get enough protein and the ones who aren’t are on an extreme calorie restrictive diet.

The real question that everyone should be asking everyone else is, “Where do you get your fiber?” The standard American diet is lacking fiber terribly which contributes to poor health — only 3-5% of Americans are eating enough fiber! Getting an adequate intake of fiber is associated with reduced risk for heart disease, stroke, high cholesterol, high blood pressure, obesity, type 2 diabetes, and certain cancers.⁷ Fiber helps flush out excess cholesterol from the body as well as excess estrogen!⁸

“Men are particularly deficient — after studying the diets of 12,761 Americans, the percent of men between ages 14 and 50 getting the minimum adequate intake is zero.”⁹

How much fiber should we be getting? The Institute of Medicine recommends that individuals should consume 20–35 g fiber per day.¹⁰

But where do you get your fiber?

Fiber is found exclusively in plant foods. There’s the problem — Americans don’t eat enough greens, beans, fruits, and whole grains. Fiber is not in meat, dairy, or eggs. A surprising 50% of Americans think steak has fiber and with this kind of thinking, no wonder the population is struggling.

• 96% of Americans don’t eat the minimum recommended daily amount of beans.
• 96% don’t eat the minimum for greens.
• 99% don’t eat enough whole grains.

Nearly the entire U.S. population fails to eat enough whole plant foods in general!¹¹

What I love about this soup is even though it’s so delicious there’s not a single unhealthy thing in here! A meal you feel good about nourishing yourself and your family with!

Lentil and Sweet Potato Soup

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5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 3 reviews

• Author: The Wandering Veggie
• Total Time: 1 hour
• Yield: 4–6 servings 1x
• Diet: Vegan

Print Recipe

Description

This flavorful and hearty Lentil and Sweet Potato Soup is nutritious for the body and warming for the soul! 

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Ingredients

Units USM Scale 1x2x3x

• 1 small yellow onion, chopped
• 2 large leeks, sliced (tough greens removed)
• 1 carrot, sliced
• 2 stalks celery, sliced
• 6 cloves garlic, minced
• 1 cup uncooked green lentils, rinsed
• 1 medium-large unpeeled sweet potato, cut in 1/2 inch cubes
• 4 cups vegetable broth
• 2 cups water

Spices

• 1 Tbsp chili powder (omit for kid-friendly)
• 1 Tbsp paprika powder
• 1 Tbsp cumin powder
• 1 tsp dried oregano
• 1 tsp dried rosemary
• 1 tsp dried thyme
• 1/2 tsp dried basil
• 1/4 tsp fennel seeds
• 3/4–1 tsp salt (to taste)
• 1/4 tsp turmeric
• few grinds of black pepper (to taste)

Stir in after cooking

• 2 cups chopped kale
• 2–3 Tbsp parsley, finely chopped

For Serving

• vegan sour cream (optional)
• avocado slices (optional)
• crusty bread (optional)

Cook Mode Prevent your screen from going dark

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Instructions

1. Sauté onions, leeks, carrots, and celery in large stockpot on medium heat until onions become translucent. Stir in garlic and cook for 30 seconds.
2. Add in all of the rest of the ingredients except for kale and parsley.
3. Bring to a boil and cover pot with lid. Reduce heat and simmer for at least 30 minutes, until lentils and sweet potato are soft. Option to add 1 more cup of water or vegetable broth if you prefer more liquid. Turn off heat and stir in kale and parsley.
4. Serve immediately and enjoy! I like topping mine with a dollop of vegan sour cream and/or avocado slices and served with crusty bread.

Notes

This soup can store in the fridge for 5-6 days in an airtight container or freeze for 2 months.     

• Prep Time: 25 minutes
• Cook Time: 35 minutes
• Category: Soup and Chili
• Method: stovetop
• Cuisine: American

Did you enjoy this Lentil and Sweet Potato soup? I’d love to hear! Leave me a comment below! 🙂

1. https://nutritionfacts.org/video/benefits-of-lentils-and-chickpeas/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5713359/
3. https://pubmed.ncbi.nlm.nih.gov/17284749/
4. https://pubmed.ncbi.nlm.nih.gov/16127235/
5. https://pubmed.ncbi.nlm.nih.gov/23221879/
6. https://www.healthline.com/nutrition/sweet-potato-benefits#nutritional-value
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6124841/
8. https://nutritionfacts.org/video/relieving-yourself-of-excess-estrogen/
9. https://nutritionfacts.org/2015/09/29/where-do-you-get-your-fiber/
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2744625/
11. https://nutritionfacts.org/2015/09/29/where-do-you-get-your-fiber/