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Creamy Sweet Potato Lentil Soup

Gluten free, vegan sweet potato and lentil soup is a healthy and tasty meal that will satisfy both your hunger and your tastebuds. Sweet potato and lentil soup comes out creamy, savory, and decadent thanks to ingredients that not only taste amazing, but are nourishing for your body as well.
Course Soup
Cuisine Middle Eastern
Keyword blended soup, one pot vegan soup, Sweet Potato Lentil Soup, sweet potato soup
Prep Time 5 minutes
Cook Time 40 minutes
Servings 4 servings
Calories 214kcal
Cost $5

Ingredients

  • 2-3 medium-sized sweet potatoes peeled and diced
  • 1 yellow onion cut into wedges
  • 4 cloves garlic unpeeled
  • 2 tablespoons olive oil
  • 1/2 teaspoon coriander
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon paprika
  • 1/4 teaspoon cumin
  • one 14 oz can coconut milk 2 tablespoons reserved for garnishing
  • 3-4 cups vegetable broth/water depending on how thick you want the soup to be
  • ½ cup red lentils
  • Salt and pepper to taste
  • Micro greens to garnish
  • Crusty bread to serve optional

Instructions

  • Preheat the oven to 200 °C or 400 °F. Place the sweet potatoes, onion and unpeeled garlic cloves, smashed with a back of a knife, on a baking tray with the olive oil, cinnamon, paprika, cumin and dried coriander. Mix well and bake in oven for about 15 minutes, until golden brown.
  • In the meantime, boil red lentils in a medium saucepan. Bring them to a boil, cover and cook for about 15 minutes or use the instructions on the package.
  • Transfer the roasted vegetables to a bowl of a food processor, add coconut milk, vegetable broth or water and blend until smooth.
  • Transfer to a pot, add lentils and let it cook through over medium heat for about 5 more minutes. Season with salt and black pepper to taste. Garnish with coconut milk/yogurt and micro greens. Serve with crusty bread (optional). Enjoy!

Notes

Cook’s Tips

  • You can store this soup for up to 4 days in the fridge
  • This soup is perfect for meal prep. It freezes well and maintains its consistency once reheated. Freeze it for up to 3 months in freezer bags and reheat on the stove or in the microwave.
  • Use leftover roasted sweet potatoes and leftover cooked lentils for this soup for a quick and nutritious meal. Just throw the spices in the blender if the sweet potatoes were roasted without them.
  • Serve the soup with crusty bread or pair it with a vegan quiche or a vegan pot pie for a delicious and festive meal.

Recipe Variations

  • Blend the cooked lentils together with the roasted sweet potatoes for extra silky consistency.
  • You can use pumpkin or squash instead of sweet potatoes for this recipe.
  • Use other types of lentils or grains like quinoa, millet, couscous, bulgur or buckwheat in place of red lentils for this soup.
  • Vegan yogurt can be used in place of coconut milk for garnishing.

Nutrition

Calories: 214kcal | Carbohydrates: 30g | Protein: 7g | Fat: 7g | Saturated Fat: 1g | Sodium: 49mg | Potassium: 486mg | Fiber: 9g | Sugar: 4g | Vitamin A: 9283IU | Vitamin C: 6mg | Calcium: 49mg | Iron: 2mg