When the weather turns chilly, what better way to warm up than with a comforting bowl of soup? Our Red Lentil Soup is perfect for these types of occasions, and we love how easy it is to make. The best part of this recipe is that with all of the nutrients and large flavors present, it’s sure to be a huge hit with your friends and family. Thanks to the sweet potatoes, this recipe is packed full of potassium, magnesium, iron, calcium, manganese, and contains 400% of the daily recommended value for vitamin A (1). Now that’s something to celebrate!
Red Lentil Soup with Sweet Potatoes
- 2 tablespoons olive oil
- 1 tsp cumin
- ¼ teaspoon ground or ½ teaspoon grated ginger
- 1 tbsp curry powder
- 1 onion, diced
- ½ cup carrots
- 2 sweet potatoes, cut (equivalent to 3 cups)
- 3 cups water
- 4 cups low sodium vegetable broth
- 1 ½ cups split red lentils
- Parsley for garnish, optional
- Heat the oil in a soup pot over medium heat.
- Place the cumin, ginger, and curry powder in the olive oil and cook until fragrant, about 1-2 minutes.
- Add the onions, and sauté until translucent. Add the garlic and continue to sauté until golden.
- Add the carrots and sweet potatoes to the soup pot, stirring periodically, for about a minute or two, then add water, broth and red lentils.
- Bring mixture to a gentle boil.
- Remove the cover and continue to simmer for 25 minutes.
- Purée the soup with a hand-held immersion blender until smooth. You can also use a high-speed blender on low speed, or in a standard blender, as long as the soup is divided into batches. This will make it easier to blend.
- Pour blended soup in a serving bowl or container.
- Garnish with parsley, if desired.
Soup could be served without being blended or you could blend ½ or ¾ of the soup.
Serving size: 1 cup Calories: 180 calories, Fat: 4 grams, Saturated fat: 1 grams, Carbohydrates: 28 grams, Sugar: 2 grams, Sodium: 88 milligrams, Fiber: 5 grams, Protein: 8 grams, Cholesterol: 0 milligrams
(1) White potatoes vs. Sweet Potatoes. Cleveland Clinic. http://health.clevelandclinic.org/2013/03/white-potatoes-vs-sweet-potatoes-which-is-healthier/