One-Pot Sweet Potato and Lentil Soup
Fiber plus protein plus loads of vitamins and minerals? You’ll want to double your batch!
Jamie Vespa, R.D.
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!
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
- 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.
- 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.
- 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
More UC Lunch Recipes
Butternut Squash Soup With Lemongrass
Fried Rice With Miso-Turmeric Vinaigrette
Lemony Orzo Salad With Flaked Salmon
