Just letting you know, this lovely lentil recipe is sponsored by my friends at Farmer's Direct!
Low fat Lentil Sweet Potato Soup is a one pot wonder! Bursting with flavorful comforting spices, this 30 minute soup makes a satisfying vegan meal even non vegan's will love! Gluten Free + Low Calorie + Vegan
I never realized how much I needed my fingers until I nearly lost one. Last week I was innocently baking a pie and making this Lentil Sweet Potato Soup when my oven decided to swallow my pinky. It caught on something on the way out and cut/. I grabbed a bandaid and went on my merrily baking soup-making way not thinking much of it.
The next morning when I took the bandaid off it started bleeding again like old-faithful. So I did what any 38 year old would do and texted my mother who advised me that I probably needed stitches.
I reluctantly went to urgent care where they told me it was too late for stitches and I'd have to wear this massive bandage thing with styrofoam in it for a week until it clotted. Most importantly, I was told not to get it wet. Have you ever tried not to get one finger wet? Yeah, not easy...
Who knew cooking could be so dangerous? Now I know why some of my clients avoid cooking like the plague. But I tell you one thing you should not avoid are LENTILS! If you're not eating lentils, let me tell you why you should be.
Lentils are like the superfood of beans. They're high in protein and fiber (9 grams and 8 grams), have valuable B vitamins for energy and minerals like phosphorus, manganese and iron to name a few. They're also low in calories and virtually have zero fat.
Psst...if you're trying to lose weight you better be eating them! A bag of lentils is also a very inexpensive way to make a meal. Seriously, a little goes a long way!
They're great staples for one pot wonders like Harvest Popped Lentils, Smoky Black Bean Lentil Chili and this NEW Lentil Sweet Potato Soup.
This creamy 30-minute vegan soup is bursting with comforting antioxidant rich spices. Perfect for building up the immune system for cold weather. Naturally sweetened with sweet potatoes and tomatoes so there's no worrying about additives or preservatives either.
We're ALL NATURAL here! But the absolute best part of this soup are the crunchy mound of lentils you get in every bite.
I got my lentils from Farmer Direct which means these beans are as wonderful as they'll get. 100% organic, 100% fair trade and 100% farmer cooperative owned.
What does all that mean? It means these lentils are harvested by family owned farmers and are organically grown and 100% of the raw materials are sourced from farmer family farmers.
Almost sounds too good to be true doesn't it?
Farmer Direct is focused on quality. One of their core values is to "provide safe, nutritious food to consumers" and I have to say that makes my heart and belly happy!
Speaking of belly, it's time to EAT!
Lentil Sweet Potato Soup
Ingredients
- 1 cup lentils
- 1 1/2 cup diced sweet potato ~1 medium sweet potato
- 14 ounce diced tomatoes no salt added
- 1 28 ounce can whole tomatoes
- 1/2 cup white onion diced
- 2 cups baby spinach
- 1 teaspoon extra virgin olive oil
- 6 cups vegetable broth
- 1 teaspoon cumin
- 1 teaspoon paprika
- 1/2 teaspoon coriander
- 1 teaspoon ground ginger
- 1/2 teaspoon turmeric
- Salt and pepper to taste
Instructions
- Heat a large pot on the stove to medium heat. Add extra virgin olive oil and onion. Sauté until onions soften and are translucent about 3 minutes.
- Add canned tomatoes, sweet potatoes, spices, salt, pepper and broth. Simmer 5 minutes to allow sweet potatoes to soften a bit.
- Next add vegetable broth and lentils. Bring to a boil, then reduce to low heat and simmer 15-20 minutes until lentils soften. Lentils should be soft, but not mushy.
- Add spinach, stir and simmer another 2 minutes.
- Serve immediately or store in the refrigerator or freezer.
Notes
- I got 6 large bowls of this recipe, but you could easily extend it to 8. It makes a lot!
- 1 serving is approx. 1 1/2 cups.
- My Amazon shop has more products similar to those used for this recipe and that I recommend to my nutrition clients.
Nutrition
What I Used For The Recipe
This soup is delicious, and so easy to make. I've cooked it the traditional way, but today I'm trying it in the crock pot.
I always wanted to try that. Let me know how it goes!
Sorry for what happened with your finger. I must admit that I’ve never given lentil soup a second glance. What a great looking soup! Thanks for sharing a wonderful recipe.
Oh yes, it's one of my favorites in the fall. Thanks Steve!
EEEEEK! I'm so sorry your oven almost ate your finger. How rude, right?! 😉 Sucks it was too late for stitches, but I would have been exactly like you, I avoid the doctor at all costs. Good luck with the bandage situation... and not getting it wet! Super ghetto, but if you are doing something where you think it might get wet, stick your hand in a Ziploc and then tape it around your arm. <--I've done that before. It looks funny, but it works! Anyways, I happen to adore lentils and they really don't get enough love, so thanks for fixing that! This soup looks absolutely perfect! Lentils and sweet potatoes are a match made in heaven! I'll take a vat please! 😉 Cheers!
I did that with the ziplock! It sort of worked, but since I coach swim & in the pool for hours it didn't hold up that well. Haha, oh well! It seems like it's healing, but the skin is very delicate. Cooking is dangerous!
How did your plastic bag wrapping work out for you? At least your finger didn't come off? Haha I hope it's better soon!
HA! Hopefully you're the only person who saw that on Instagram. It worked for the first 30 minutes of 2 hours of swim coaching. Thankfully today is my last week day swim coaching before my surgery so it will get a chance to heal now being out of the water.
I LOVE this recipe! But I'm sorry you had to sacrifice a finger. Oy. I slice my hand open regularly. The best was the time I burned my stomach on the over though. That was really special.
OMG...your stomach? I couldn't even imagine how painful that would be!
I absolutely LOVE LENTILS for there protein and fiber properties so this recipe looks AMAZING! Thank you for sharing! xo http://www.courtneyvioletbentley.com
You can never go wrong with lentils. Glad you liked the recipe Courtney!
OMG on your finger!!!!!!!!! Thankfully not worse or infected!!!!
That soup looks amazing!!!
I know! There's new layers of skin growing this week which is a good sign.
I was just telling Alex the other day that I was craving soup. It was a rainy day and I just wanted it 😀
Something about 100 degree weather does that to me too. 😉
Yikes that sounds terrible - hope your fingers feels better soon! But about this soup: I love lentils and sweet potatoes, so I'm positive I would adore it! I've got to try it this fall.
Thanks Rachel! Thankfully, I have all my kitchen fingers back this week!
It's so pretty! I was just thinking I need to cook something with sweet potatoes again. I haven't been making soups this summer but I'm ready!
Thanks Laura! Soups are so easy and a great way to sneak in extra veggies. Hope you guys like it!
IIf I had a dollar for every time I almost seriously injured myself cooking I'd be rich. Permanent cooking scars, mostly in the form of bruises is my style. This soup looks delicious but I'm laughing because to quote you, lentils/soup is like oil and water in my stomach. I think I might be the only Dietitian in the world that doesn't like beans/lentils and can't eat soup without stomach issues!
Well, I get it. There are foods I can't eat for whatever reason. Have you tried soaking them? That often helps with the digestive issues.