https://www.healthcentral.com/recipe/one-pot-sweet-potato-and-lentil-soup
Ulcerative ColitisUC and DietUC Cooking ClubLentil Soup

One-Pot Sweet Potato and Lentil Soup

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

One-Pot Sweet Potato and Lentil Soup
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!

Serving Size

Servings

6
Prep and Cook Time

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)

Nutrition Information

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

Directions

Step 1Heat 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.

Step 2Add 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.

Step 3Divide evenly into each of 6 bowls. Garnish with fresh parsley, if desired.

Jamie Vespa, R.D.

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.

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