Savory Golden Lentil and Sweet Potato Soup Recipe

Looking for an easy Savory Golden Lentil and Sweet Potato Soup recipe? Learn how to make Savory Golden Lentil and Sweet Potato Soup using healthy ingredients.


Submitted by matthero33

Makes 6 servings



The combination of sweet, savory, and spicy flavors makes this hearty (check out that protein content!) but healthy soup a perfect choice for whatever yoou happen to be in the mood for. The spices I chose gives it almost an Indian or Morrocan feel; whichever gastronomic prefix sounds tastier to you. It serves well both hot and cold and is delicious over some steamed rice or any other starchy filler.

Recipe Ingredients for Savory Golden Lentil and Sweet Potato Soup

1/2 c. dried lentils, soaked
3/4 c. sweet potatoes, peeled and cubed (or 1 medium sized)
1 c. red onions, diced (or 1 medium sized)
3 garlic cloves, minced
1/2 c. carrots, thinly sliced
1 1/2 c. chicken or vegetable broth (low-sodium)
2 c. water
1/4 c. red wine
1/2 tablespoon fennel seeds
1/2 tablespoon cumin
1/2 tablespoon cinnamon
1/2 tablespoon chili powder
1/2 tablespoon cayenne pepper
1/2 tablespoon red pepper flakes
1 Salt, to taste

Recipe Directions for Savory Golden Lentil and Sweet Potato Soup

  1. Soak the lentils in roughly 1 cup of cold water or green tea for at least 30 minutes.

  2. In a medium-sized stock pot over medium-high heat, sautee the diced onions and garlic in 1/4 cup of the chicken broth until the onions become translucent (around 5 minutes).

  3. Add the carrots, sweet potatoes, and red wine. Cook for around 1 minute or until the wine becomes very fragrant.

  4. Add the lentils, water, and chicken broth. Bring to a rolling boil, stirring the mixture occasionally.

  5. Reduce the heat. Add the red pepper flakes and fennel seed and cover, allowing the soup to simmer for about 20 minutes or until the lentils and sweet potatoes begin to fall apart.

  6. Remove the lid and add the spices. If you would like to get a thicker consistency, kick the heat back up and reduce until it hits the desired thickness. You may want to adjust the amounts of salt and pepper, depending on your own tastes.

  7. Serve the soup either on its own or over a starch with a dollop of raita (thick yogurt mixed with vegetables) or sour cream. Garnish with whatever you like (Featured in the photo is yogurt, carrot, and a dash of paprika.)

Categories

Beans, Potatoes, Appetizers, First Course, Main Dish, Side Dish, Soup, Indian, Middle Eastern, Moroccan, Saute, Simmer, Slow Cook, Vegetarian

Nutrition Facts
Serving Size 191.5g
Amount Per Serving
Calories
160
Calories from Fat
15
% Daily Value*
Total Fat
1.7g
3%
Saturated Fat
0.3g
2%
Trans Fat
0.0g
Cholesterol
27mg
9%
Sodium
68mg
3%
Potassium
484mg
14%
Total Carbohydrates
19.7g
7%
Dietary Fiber
7.2g
29%
Sugars
2.5g
Protein
15.6g
Vitamin A 34% Vitamin C 13%
Calcium 5% Iron 15%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Low in saturated fat
  • Low in sodium
  • High in dietary fiber
  • High in manganese
  • High in niacin
  • Very high in vitamin A
  •   Bad points
  • Contains alcohol
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