Sweet Potato Lentil Soup
A cozy, plant-based soup packed with sweet potatoes, lentils, and aromatic herbs. Rich in protein, fiber, and essential nutrients, it’s a quick, nourishing, and satisfying meal perfect for everyday cooking or meal prep.
Equipment
- 1 large Dutch oven or pot (about 5–6 qt)
- 1 Knife (for chopping vegetables)
- 1 cutting board
- Measuring Cups and Spoons
- Wooden spoon or spatula
- Blender or immersion blender (optional for creamy texture)
Ingredients
- 1½ tbsp olive oil
- 1 medium onion diced
- 1 carrot diced
- 1 celery stalk diced
- 3 –4 garlic cloves minced
- 1 lb 450 g sweet potatoes, peeled and diced (~2 large sweet potatoes)
- 1 cup 200 g brown or green lentils, rinsed
- 5½ cups low-sodium vegetable broth
- ¼ cup tomato paste
- 1 tsp dried rosemary
- 1 tsp dried basil
- ½ tsp thyme or Italian seasoning
- 1 bay leaf
- ¾ tsp fine salt or to taste
- ⅛ tsp ground black pepper or to taste
Instructions
- Prepare Your Ingredients: Before starting, gather all ingredients and cooking tools. Peel and dice the sweet potatoes into uniform cubes to ensure even cooking. Dice the onion, carrot, and celery into small, consistent pieces so they soften evenly and blend well with the flavors. Mince the garlic finely for maximum aroma. Rinse the lentils under cold running water until clear, then drain them thoroughly to remove any excess starch or debris.
- Warm the Cooking Oil: Place a large Dutch oven or heavy-bottomed pot over medium heat. Add 1½ tablespoons of olive oil and allow it to warm until shimmering slightly and releasing a gentle aroma, about 1–2 minutes. Properly warmed oil ensures even cooking of vegetables and enhances their flavors.
- Sauté Aromatic Vegetables: Add the diced onion, carrot, and celery to the pot. Stir gently to coat them evenly in oil. Cook for about 5 minutes, stirring occasionally, until the onion becomes translucent and the vegetables begin to soften. This step creates the aromatic foundation for the soup and releases natural sweetness from the vegetables.
- Add Garlic and Build Aroma: Push the softened vegetables slightly to one side of the pot and add the minced garlic. Stir continuously for 50–60 seconds until the garlic becomes fragrant, being careful not to let it brown, as burned garlic can produce a bitter taste. This step enriches the soup’s depth of flavor.
- Combine Sweet Potatoes and Lentils: Add the diced sweet potatoes and rinsed lentils into the pot with the sautéed vegetables and garlic. Stir gently to mix everything together and coat the lentils and sweet potatoes with the aromatic base. This step allows the flavors to begin melding before adding the broth.
- Add Broth and Tomato Paste: Pour in 5½ cups of low-sodium vegetable broth and add ¼ cup of tomato paste. Stir thoroughly to incorporate the tomato paste evenly, ensuring a rich color and robust flavor. The broth will serve as the cooking medium for both lentils and sweet potatoes.
- Season with Herbs and Spices: Add 1 teaspoon dried rosemary, 1 teaspoon dried basil, ½ teaspoon thyme (or Italian seasoning), and 1 bay leaf to the pot. Season with ¾ teaspoon fine salt and ⅛ teaspoon ground black pepper (adjust later if needed). Stir gently so the herbs begin infusing their aromas into the liquid base.
- Bring Soup to a Gentle Boil: Increase the heat slightly and bring the mixture to a gentle boil. Monitor closely to prevent boiling over. This step helps all ingredients come together while preparing the soup for simmering.
- Simmer Until Tender: Once boiling, reduce heat to maintain a gentle simmer and cover the pot with a lid. Cook for about 25–30 minutes, or until lentils are soft and sweet potatoes can be easily pierced with a fork. Stir occasionally to prevent sticking and ensure even cooking.
- Taste and Adjust Seasoning: Turn off the heat and taste the soup. Adjust salt, pepper, or add chili flakes if desired to balance the flavors. Tasting at this stage ensures the seasoning is perfectly aligned before serving.
- Optional Creamy Purée: For a smoother consistency, ladle about 1 cup of soup into a blender or use an immersion blender directly in the pot. Purée until smooth while taking care to avoid steam burns. Return the puréed soup to the pot and stir well. Add extra broth if needed to adjust thickness.
- Serve and Garnish: Ladle the soup into bowls while hot. Optionally drizzle with extra virgin olive oil for richness and add grated parmesan or pecorino cheese if not keeping vegan. Pair with crusty bread for dipping or a light salad for a balanced meal.
- Store Leftovers Properly: Allow the soup to cool to room temperature. Transfer to airtight containers and refrigerate for up to 3 days, or freeze for up to 1 month. To reheat, warm gently on the stovetop or microwave, stirring occasionally and adding extra broth or water if necessary to adjust consistency.
Notes
- For even cooking, cut the sweet potatoes into uniform cubes. This ensures they soften at the same rate as the lentils.
- Brown or green lentils work best for this soup, as they hold their shape while cooking. Red lentils cook faster but tend to become mushy.
- Adjust the herb seasoning to suit your taste — fresh herbs can be substituted for dried, but add them later in the cooking process to preserve their flavor.
- If you prefer a thicker soup, purée a portion or all of it; for a lighter texture, add more broth or water.
- This soup freezes exceptionally well, making it ideal for meal prep and busy days.
