Go Back Email Link
–+ servings
sweet-potato-carrot-lentil-soup

Carrot and Lentil Soup with Sweet Potatoes

This easy carrot and lentil soup with sweet potatoes is perfect for anyone looking for a nutricious delicious meal. It’s flavorful, slightly sweet, and savory. Our carrot lentil soup is vegan, gluten free and low calrie. Enjoy this vegan lentil soup with a slice of fresh bread, yum!
Sondra Barker
4.89 from 9 votes
Save
Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 40 minutes
Soaking time 8 hours
Total Time 1 hour
Course Lunch, Main Course, Soup
Cuisine American
Servings 4 servings
Calories 360 kcal
Diets:
Gluten Free
,
Vegan

EQUIPMENT

  • large stock pot

Ingredients
  

  • 1 Cup dry Lentils Soaked for 8 hours. Use any type of lentils, I used brown lentils.
  • ¼ cup yellow onion chopped
  • 1 large sweet potato
  • 2 large carrots
  • 4-6 cups vegetable stock
  • 2 tbsp olive oil
  • 3 cloves garlic
  • 1 cup packed fresh spinach
  • 2 large tomatoes
  • ½ tsp smoked paprika or sweet paprika
  • 4 whole bay leaves
  • 2 tsp salt
  • ½ tsp ground black pepper
  • 1 tsp dried oregano
  • ¼ cup fresh parsley

Instructions
 

Soak

  • Wash and soak dry lentils for a minimum of 2 hours and up to 8 hours. Always discard the soaking water and rinse the lentils 2 or 3 times after soaking before using them in the recipe.
    1 Cup dry Lentils

Prep

  • Chop the carrots into slices, onion, tomato, and garlic into small pieces and, roughly chop spinach. Peel the sweet potato and chop it into cubes.
    1/4 cup yellow onion, 1 large sweet potato, 2 large carrots, 3 cloves garlic , 1 cup packed fresh spinach, 2 large tomatoes

How to make

  • Start by heating olive oil over medium heat in a large stockpot and saute the sliced carrots until slightly tender.
    2 tbsp olive oil, 2 large carrots
  • Next, add the chopped onion and garlic and saute with carrot until slightly golden.
    1/4 cup yellow onion, 3 cloves garlic
  • Then add chopped tomatoes and bay leaves (for nice fragrance) and saute until tomatoes are soft.
    4 whole bay leaves, 2 large tomatoes
  • Next, add sweet potato cubes, fresh spinach leaves (roughly chop, if desired), soaked lentils, smoked paprika, dried oregano, fresh parsley roughly chopped, salt, ground black pepper, and vegetable stock. Start with 4 cups of stock and add the other 2 cups if needed.
    1 Cup dry Lentils, 1 large sweet potato, 4-6 cups vegetable stock, 1 cup packed fresh spinach, 1/2 tsp smoked paprika, 2 tsp salt, 1 tsp dried oregano, 1/4 cup fresh parsley, 1/2 tsp ground black pepper
  • Cook for 30 to 40 mins or until everything is tender.

Notes

  • If you're in a rush, you could use the dry lentils without soaking, or just soak them for a few mins while prepping for the recipe. It is always a good practice as it reduces the antinutrients from the legumes. If you don’t have enough time to soak them, wash them carefully before use. Soaking will also reduce the cooking time and improve digestion!
  • We love to eat this lentil soup with a slice of ciabatta or baguette on the side with herbed olive oil smeared on top.

Nutrition

Serving: 2cups | Calories: 360kcal | Carbohydrates: 59g | Protein: 15g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 2187mg | Potassium: 1116mg | Fiber: 20g | Sugar: 11g | Vitamin A: 19345IU | Vitamin C: 24mg | Calcium: 103mg | Iron: 5mg | Net Carbohydrates: 39g
Tried this recipe?Let us know how it was!