It’s a hearty soup perfect for meatless Mondays, chilly autumn evenings or pretty much any time of year. This easy recipe is jam-packed with flavor from the savory herbs and spices. But tell your family to beware—something is hiding inside the pot. There are tons of nutrients, antioxidants, and vitamins (oh my!). This sweet potato and lentil soup is one dish you can feel good about adding to your regular rotation. Everyone will be happy you did trust me.
If you’re new to using lentils (also known as “pulses”) or haven’t deeply explored these yummy legumes, you may be surprised to learn that this superfood has hundreds of varieties. Lentils are divided into four categories: Brown (the most common in the U.S.), Red & Yellow, Green, and Specialty. It’s important to note that the texture of the various varieties can be pretty different when cooked. For example, brown and green lentils tend to hold their shape during the cooking process but red & yellow will disintegrate into a creamy texture. Lentils are also widely used as a meat replacement, so we’re betting this sweet potato lentil soup will satisfy even the most reluctant meat eaters.
Ingredients for Sweet Potato Lentil Soup
• Sweet potatoes: There are nearly as many varieties of sweet potatoes worldwide as there are lentils. The most common varieties are Beauregards, Garnets or Jewels. These have the bright orange flesh we know and love. When selecting, look for smooth skin free of cracks, sprouts or soft spots.
• Lentils: For this recipe, we use dried brown lentils. You can use any lentil you prefer, but check the cooking time if you choose a different variety.
• Carrots: Opt for fresh carrots for maximum flavor and a firmer texture. Frozen carrots will result in a softer texture.
• Onion: These aromatics add an additional layer of flavor, complexity and a touch of “umami” to the soup. Unless a recipe calls for something specific, yellow or white onions are generally the best choice.
• Garlic: Mincing the garlic before adding it to the soup will intensify its flavor. If you prefer a milder, sweeter garlic flavor, cracking the cloves or adding them whole will do the trick.
• Ginger: Ground gingers’ spicy, peppery zing will add warmth while complementing the sweetness of the vegetables. Using fresh, grated ginger will add a more noticeable gingery flavor, but you’ll need 1 tablespoon of fresh ginger for every 1/4 teaspoon of ground.
• Cumin: Used around the world, this ancient spice accentuates the flavor of root vegetables and brings a savory and earthy nuttiness to the dish.
• Cayenne pepper: A staple in Cajun and Creole cuisine, cayenne pepper can pack a punch. Feel free to start with less if you’re sensitive to heat and add more to taste near the end. In addition to bringing a of layer spice and heat, cayenne pepper contains capsaicin, the chemical in chili peppers that produces heat. Capsaicin provides a range of health benefits, including anti-inflammatory and anticancer properties.
• Vegetable broth: Nowadays, there are many choices of pre-made broths and stocks. If you’re watching your sodium or making this recipe vegan, be sure to read the list of ingredients first.
• Cilantro: In North America, the term “cilantro” refers to the leaves of the coriander plant, while “coriander” refers to its seeds. Another great source of antioxidants, cilantro brings a unique herbal spiced-citrus flavor to dishes and is common throughout many Latin American, Caribbean and Asian countries.
Directions
Step 1: Peel and chop the vegetables
Peel and chop sweet potatoes, carrots, onion and garlic and place them in a 3 quart slow cooker.
Step 2: Add the following five ingredients
Add the lentils, ginger, cumin, cayenne pepper and broth to the slow cooker and stir to combine the ingredients.
Step 3: Cook the soup
Cover and cook the soup on low for five to six hours or until the vegetables are tender.
Step 4: Garnish
Before serving, stir cilantro into the soup or sprinkle it on top of each bowl individually.
Sweet Potato and Lentil Soup Variations
- Take it international: For a more exotic twist, try adding curry powder or a Moroccan (ras el hanout) spice blend to the recipe.
- Zest it up: Add more color and tanginess by adding a can of chopped tomatoes to the recipe.
- Have a veggie overload: This recipe can work equally well with many of your favorite vegetables. For example, try adding red bell peppers, kale, yellow potato or mushrooms for more variety.
- Make it the ultimate comfort food: Try adding some freshly grated Parmesan or Asiago cheese to the bowl and serving it with a slice of good crusty bread.
How to Store Sweet Potato and Lentil Soup
This soup can be stored in an airtight container in the refrigerator for up to five days.
Can you freeze sweet potato and lentil soup?
Definitely. Allow the soup to cool then safely store it in freezer-safe containers or bags for up to three months.
Sweet Potato Lentil Soup Tips
Can I use chicken broth instead?
Yes, you can substitute chicken broth—just don’t invite your vegetarian friends to dinner. This soup is very versatile and will be successful with any number of variations to the broth.
Can I make this in my pressure cooker?
This soup can be made in a pressure cooker. Just be careful not to overcook it, as the sweet potatoes will begin to fall apart. We recommend checking the package of lentils you’re using or research online for cooking times.
Do I need to use dried lentils?
Although this recipe calls for dried lentils, canned brown or green lentils can be substituted. However, while cooking, the dried legumes will absorb flavor from the other ingredients whereas the canned lentils are pre-cooked and will have less flavor in the final dish.
