One-Pot Sweet Potato and Lentil Soup

Fiber plus protein plus loads of vitamins and minerals? You’ll want to double your batch!

by Jamie Vespa, R.D. Recipe Developer

When your UC is in remission, legumes like lentils can provide a good-for-you dose of fiber and protein. You'll get a beta-carotene bonus (a precursor to vitamin A) from the sweet potatoes, too. Get the scoop on how we developed our UC Cooking Club recipes!

Servings
6
Total Time
50 min

Ingredients

  • 2 Tbsp. extra-virgin olive oil
  • 1 cup chopped yellow onion
  • 3 garlic cloves
  • 2 Tbsp. tomato paste
  • 2 tsp. ground cumin
  • 2 tsp. garam masala
  • 1 large sweet potato, peeled and cut into ½-in. pieces (about 2 cups)
  • 1 cup uncooked brown lentils
  • 4 cups lower-sodium vegetable broth
  • 2 cups water
  • 1 (14.5-oz.) can fire-roasted tomatoes
  • 1 tsp. kosher salt
  • 1 bunch lacinato kale, stemmed and roughly chopped
  • Fresh parsley for garnish (optional)

Directions

    1. Heat oil in a large soup pot or Dutch oven over medium. Add onion; cook 5 minutes, until softened. Add garlic, tomato paste, cumin, and garam masala; cook 2 minutes, stirring occasionally. Add sweet potato; stir to combine; cook 5 minutes. Stir in lentils.
    1. Add broth, water, tomatoes, and salt; bring mixture to a boil. Reduce heat and simmer, covered, until lentils are cooked and sweet potato is tender, about 30 to 35 minutes. Stir in kale and cook, uncovered, until kale is wilted, about 2 minutes.
    1. Divide evenly into each of 6 bowls. Garnish with fresh parsley, if desired.

Nutrition Info

Per Serving: 250 calories; 6g fat; 1g saturated fat; 0mg cholesterol; 652mg sodium; 21g carbohydrate; 4g fiber; 12g protein; 8g sugar; 124mg calcium; 6mg iron; 604mg potassium
Jamie Vespa, R.D.
Meet Our Writer
Jamie Vespa, R.D.

Jamie is a registered dietitian, nutrition and food journalist, and digital influencer who operates the health-centric food blog and social media accounts, Dishing Out Health. She's the former Assistant Nutrition Editor at Cooking Light magazine. Prior to that, Jamie worked as a Clinical Nutrition Specialist with a focus on counseling organ-transplant recipients at a hospital in Tampa. She completed both her undergraduate dietetics degree and graduate clinical nutrition degree at Florida State University. Jamie lives in Denver.