How to Make the Perfect Lentil and Sweet Potato Soup
Middle Eastern · Easy · 50 min · 6 servings
This vibrant lentil and sweet potato soup is warming, nourishing, and completely plant-based with a deeply spiced broth that develops even more flavor after freezing. It is one of the easiest and most budget-friendly freezer meals you can prepare.
Why this recipe works
This Lentil and Sweet Potato Soup recipe has been crafted to deliver restaurant-quality results in your home kitchen. At just 50 minutes from start to finish, it fits perfectly into a busy schedule without sacrificing flavor. Each serving comes in at 270 calories with 14g of protein, making it a balanced choice for any meal.
What you will need
This recipe uses 6 simple ingredients that you can find at any grocery store:
- 2 cups red lentils rinsed
- 2 large sweet potatoes peeled and diced
- 1 can diced tomatoes
- 5 cups vegetable broth
- 2 teaspoons ground cumin
- 1 medium onion diced
Step by step instructions
Step 1: Saute the Base
Heat a large pot over medium heat with a drizzle of oil. Add the diced onion and cook for 4 to 5 minutes until translucent. Stir in the ground cumin and cook for 1 minute until fragrant.
Step 2: Add Remaining Ingredients
Add the diced sweet potatoes, rinsed red lentils, diced tomatoes, and vegetable broth to the pot. Stir to combine, season with salt and pepper, and bring to a boil over high heat.
Step 3: Simmer Until Tender
Reduce heat to medium-low and simmer uncovered for 25 to 30 minutes, stirring occasionally, until the lentils have broken down completely and the sweet potatoes are tender throughout.
Step 4: Cool and Freeze
Allow the soup to cool fully before ladling into freezer bags or containers leaving an inch of headspace for expansion. Label and freeze for up to 4 months. Reheat on the stovetop over medium heat adding a splash of broth or water to loosen the soup as it warms.
Easy substitutions
Missing an ingredient? Here are some swaps that work perfectly:
- red lentils → green or brown lentils with an extra 10 minutes of cooking time
- sweet potatoes → butternut squash or regular potatoes
Common mistakes to avoid
Watch out for these pitfalls that can affect your results:
- Using too little liquid which causes the lentils to become an overly thick paste after reheating
- Skipping the step of sauteing the cumin which results in a flat and underdeveloped flavor
Nutrition facts
Per serving: 270 calories, 14g protein, 46g carbs, 4g fat, 12g fiber.
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