Ingredients
Vegetables and Aromatics
- 1/2 Tbsp. olive oil (or preferred cooking oil)
- 1 medium onion, chopped (about 1 cup)
- 1 large carrot, peeled and sliced into 1/2” pieces (about 1 cup)
- 2 sweet potatoes, peeled and cut into 1/2” pieces (about 4-5 cups)
- 3 cloves garlic, minced
Spices
- 2 tsp. ground cumin
- 1 1/2 tsp. chili powder
- 1 Tbsp. smoked paprika
- 1 1/2 tsp. salt
- 1/2 tsp. black pepper
Liquids and Legumes
- 6 cups vegetable or chicken stock/broth
- 1 1/2 cups dried green or brown lentils, rinsed and drained
- 1 can diced tomatoes with juice (14.5 oz.)
- 2 bay leaves
- 1 1/2 Tbsp. fresh squeezed lime juice
Garnishes (optional)
- Chopped fresh cilantro
- Avocado slices
- Sour cream or plain yogurt (if not dairy-free)
Instructions
- Sauté Aromatics: Heat olive oil in a large pot over medium heat. Add the chopped onion and sauté for 3-4 minutes until the onion starts to soften and becomes translucent.
- Add Vegetables and Garlic: Add minced garlic, sliced carrot, and sweet potato pieces to the pot. Sauté for 6-7 minutes, stirring occasionally, until the vegetables begin to soften and the edges lightly brown.
- Incorporate Spices: Stir in the ground cumin, chili powder, smoked paprika, salt, and black pepper. Cook for about one minute to toast the spices and release their aromas.
- Add Liquids and Lentils: Pour in the vegetable or chicken stock, rinsed lentils, diced tomatoes with juice, and add the bay leaves. Increase heat and bring the mixture to a simmer.
- Simmer Soup: Once simmering, reduce heat to medium-low and cover the pot. Let the soup simmer for about 30 minutes, stirring occasionally, until the sweet potatoes and carrots are tender and the lentils are cooked through.
- Finish with Lime Juice: Stir in fresh squeezed lime juice to add brightness and balance the flavors.
- Thicken Soup: To thicken, use an immersion blender and pulse several times directly in the pot until desired consistency is reached. Alternatively, remove 1-2 cups of soup and carefully blend in a separate blender, then return blended portion to the pot and stir. Be cautious of hot steam when blending.
- Serve: Ladle the soup into bowls and garnish with chopped cilantro, avocado slices, and a dollop of sour cream or plain yogurt if desired.
Notes
- Cooked soup will keep in the refrigerator for up to five days.
- The soup can be frozen for 3-6 months; thaw and reheat gently.
- For a vegan version, use vegetable broth and omit sour cream/yogurt or use plant-based alternatives.
- Adjust spice levels to taste; chili powder can be reduced or increased.
- Using an immersion blender allows for a rustic texture; blending some but not all keeps the soup hearty.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Soup
- Method: Sautéing and Simmering
- Cuisine: American, Vegetarian
- Diet: Vegetarian
Nutrition
- Serving Size: 1.5 cups (about 350g)
- Calories: 280 kcal
- Sugar: 7 g
- Sodium: 550 mg
- Fat: 4 g
- Saturated Fat: 0.5 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 50 g
- Fiber: 12 g
- Protein: 14 g
- Cholesterol: 0 mg
