Citrusy Lentil and Sweet Potato Soup Recipe (2024)

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Cooking Notes

RobinF,CA

Whenever making a western-based soup, I use homemade vegetable broth instead of water because it adds layers of depth of flavor and nutrients that brings a good soup to a great soup.

Brean

Question: Do you think I could get away with using kale/spinach instead of the chard for this?

MosesS, Toronto

I protest this discrimination against sweet(and other varieties) potato skins. They are very nutritious. After WWII my parents and siblings were interned in a DP(displaced persons) Camp near Munich, Germany. Food was not plentiful. German housewives were very fastidious. Potatoes were peeled over newspaper. The newspapers were folded into little bundles and placed on top of the trash. My mom would pick up these packages and make nutritious & filling meals for her family from these scraps.

TwoCoasts

Made this with ingredients on hand (onions instead of scallions, pickled jalapeños instead of fresh), and even with those modifications, it was really good. Possibly because my dried green lentils had been around for a while, the sweet potatoes were softer than I like by the time the lentils were cooked through. If your lentils have been in your cupboard for a while, consider cutting the sweet potatoes a bit larger.

Madalyn

I made this last month and froze the leftovers. Took it out of the freezer to almost defrost overnight. Sautéed ground beef and added the stew. Mixing til combined and heated through. It was even better tho not vegan.

Barbara Miner

All lentils can be used interchangeably. Green ones hold their shape better than brown lentils which get soft and can be mashed. I only have brown ones which I will use when I make this soup. It sounds yummy

Christa

There's a considerable difference in both size and volume between two lemons and two limes.

Barbara Miner

I made this soup last night and it was SO GOOD! I substituted the chard with fresh spinach since chard wasn't available in my grocery store. I stemmed the spinach and added the lemon juice, jalapeno slices, and salt as directed. It was just perfect on top of the soup. This recipe is definitely a keeper.

Elisheva

Made this last night, almost as written but with vegetable broth and water rather than just water. Everything else the same. It was good, but not excellent. My kids did like it a lot, so that's a win, and it was very easy to make. The quick-pickled chard stems and jalapeno was great. I think if I make it again I'll use a larger sweet potato and leave more of the jalapeno seeds in. Anyway I think it's worth making because it's so incredibly quick and easy, even if it's a little bit underwhelming.

Kris

I made this yesterday, and the only thing I did different was use chicken broth instead of water. I like the depth of flavor and savoriness meat broths add to meatless soups. I put it in the fridge and forgot about it until tonight. It is fantastic!!! I left the jalapeño in so it’s got a little bit of an extra kick. And I love the lemon juice marinated chad stems. I can’t stand vinegar and the lemon juice marinade is brilliant.

Mary

Sure. Sometimes I just throw in a bag of frozen spinach.

E. Rose

Extraordinarily delicious for the simplicity of the ingredients that it uses and quick to make for a soup. I used a chile de árbol instead of fresh jalapeño in the broth and pickle because that’s what I had. Zested the lemon before juicing it and added to the stems. Used 1 tsp each of both cumin & coriander in the broth. Don’t skip the coriander or the pickle, for me those were the special touches. Kale can be used instead of chard, cut stems thinly & let sit at least 15 min in the lemon.

Cristina

Please explain "thinly slice the chard stems all the way to the leaves." It looks like stems have been cut out of leaf and then thinly sliced cross-wise.

Mike R, IL

30 minutes?

Jack

More cohesive sense: Strain the chard stems, add all of jalapeño-lemon juice to pot of soup. Top bowls with pickled stems. Ahh, isn’t that better?

Kate O’Neill

This was very good and, I think, quite adaptable. As others noted, French green lentils take longer to cook. Mine simmered about 45 minutes in total for a nice creamy, but still distinct, texture. I cut the sweet potatoes in larger chunks and added them about 20 minutes in. They were tender but not mushy. At the start, I sautéed a large leek instead of the scallions and I used one whole Serrano (seeded) in the sauté and one in the topping ‘cuz we like it hot.

doc

Second time making this. Easy, healthy and hearty. Enjoyed. Required much more salt and double the cumin/coriander to get the flavor to my liking. I used a large jalapeño and didn’t get much heat. Will leave some seeds in next time. Can’t help but think parmesan rind would improve this recipe. Will try next time.

Rebecca

This was fine, but I liked it much more the next day when I added a little more lemon juice and puréed it. The it went from 3 stars to a solid 4.

Name RebeccaW

I didn’t love this. The broth seemed watery and the pickled chard stems were just odd.

Debbie

A keeper! Loved this soup, great flavor.

Karen

As suggested in the Cooking Notes, I used vegetable broth and I think using it instead of water contributed to the flavor. I will make this super-simple dish again but I'd add more chard and/or spinach. I'd also add more jalapeños. Perhaps the one that I used wasn't hot enough for my family. Of perhaps a touch of cayenne pepper for increased heat.

MKM

I made this substantially as written but waited 5 minutes after the broth and lentils before adding the sweet potato based on other comments. The sweet potato still had a bit of firmness and was not too soft when lentils were finished. The quick-pickled chard stems (or equivalent alternate) are essential. Will definitely make it again.

Dahlemama

I can’t do garlic or jalapeños. What alternatives would you all suggest?

Diane

I would add white/yellow onion, cooked until golden in the pot first. If you can handle some spice add green chiles from a can for a SW flavor or your favorite. If no spice is desired, add smoked paprika. If you like curries add mild curry powder or turmeric and a bit of black pepper and use both ground cumin and coriander and lose the thyme/oregano and keep the bay leaf. A little miso adds depth.

Adam

I made this exactly according to the recipe and it was absolutely delicious! One of the strangest soup recipes I’ve ever made, for sure, but worth it. Will definitely put it in rotation. A surprisingly light and fresh soup for a cold winter day.

JK

Jalapeño doesn’t make it spicy enough, add Trader Joe’s chili onion crumble after.

Chris

Delicious. Using broth instead of water rounded the soup out a bit. With only brown lentils on hand, I reduced the cooking time a little so they’d keep their shape. A winner in our house.

MJ

Delicious! Wonderful depth of flavors. The crunch and citrus burst from biting into a piece of the chard stem “relish” adds pizzazz.

WillnPL

I replaced one of the cups of water with orange juice, for another citrus flavor. Really good!

scratch cook

Followed the recipe with broth instead if water. Crave able and delicious. Its my new go to winter soup.

Mags

Easy and quick dinner! I added the zest of one of the lemon and ground coriander for more flavour. Will do again.

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Citrusy Lentil and Sweet Potato Soup Recipe (2024)

FAQs

Are lentils and sweet potatoes good for you? ›

Smoky Lentil Stuffed Sweet Potatoes are a filling, nutritious dinner packed with fiber and plant protein. Serve these vegan stuffed sweet potatoes with a crisp side salad for a flavorful meatless meal. This meal combines sweet and smoky flavors, creamy and crunchy textures, and loads of good-for-you nutrients.

Do you have to soak lentils before making soup? ›

The other good news: Lentils don't need to soak as beans do (though you do need to sort and rinse them before cooking). Different types of lentils cook in different amounts of time. Red lentils are the fastest cooking and they dissolve as they cook and make for a smooth soup.

Why does my lentil soup taste bland? ›

Why does my lentil soup taste bland? Lentils have a relatively mild taste and take well to seasonings. To avoid a bland lentil soup, use a flavorful broth—whether that's homemade or store-bought chicken or vegetable broth. The other key is building flavor.

Why is my lentil soup not thick? ›

Cook It Longer

Sometimes soup just needs to simmer longer to reach the perfect consistency. Check to see if the vegetables are tender, and then taste the broth. If the soup tastes a bit watery, give it more time.

Which color lentil is healthiest? ›

Black Lentils (Beluga lentils)

Thanks to the robust flavor, these lentils pair well with meaty veggies and marinated proteins like mushrooms, tofu, and seitan. Best of all, black lentils are the most nutritious variety of lentils, boasting the highest amount of protein, plus high levels of calcium, potassium, and iron.

Are lentils healthier than beans? ›

Lentils may be associated with a lower risk of heart disease, by lowering bad cholesterol and blood pressure. One study found that eating lentils led to greater reductions in blood pressure than eating chickpeas, peas or beans.

What happens if I don't rinse lentils? ›

While it seems like an unnecessary step, don't skip rinsing your lentils and sifting through them before cooking to remove any stones or debris. It is rare to find stones, but it does happen.

Why did my lentil soup turn brown? ›

As the veggies hit the boiling water, volatile acids are released into the water and are carried away in the steam. When the pot is covered, the steam and the acids it contains are forced back into the water. Once there, the acids react with the chlorophyll in the vegetables, turning them an unsightly shade of brown.

Is lentil soup good for your stomach? ›

Support the digestive system

Lentils are especially rich in prebiotic fibre which promotes digestive function and 'fuels' the beneficial gut bacteria which are so important for our health. A diet rich in fibre is associated with a number of health benefits including a reduced risk of colorectal cancer.

Why does my stomach hurt after eating lentil soup? ›

Another reason that lentils are known for causing gas and bloating is because they are high in what's called raffinose. Raffinose family oligosaccharides (RFO) are known to cause stomach discomfort and bloating because the human body lacks the enzyme required to break them down within the digestive tract.

Why do I feel nauseous after lentil soup? ›

Lentils are frequently cooked with strong spices, which can cause indigestion in some people. Lentils are a good source of potassium, however, too many lentils in the diet can cause hyperkalemia (symptoms may include vomiting, fatigue, irregular heartbeat and difficulty breathing) in people with poor kidney function.

What not to put in soup? ›

The Worst Things to Put in Your Soup
  1. By Sara Butler. If there's one good thing about fall and winter, it's soup. ...
  2. Heavy Cream. Heavy cream creates an inviting texture for soups but that's where its positive contributions end. ...
  3. Juice. ...
  4. Turkey Bacon. ...
  5. Cheese. ...
  6. Croutons.

Can you overcook lentil soup? ›

Mushy, overcooked lentils are far from tasty. Cooking them at a rapid simmer can lead to them splitting their skins from the pressure and thus lead to mushy results. Follow this tip: Trust that a gentle simmer will cook the lentils perfectly.

Why does my lentil soup taste sour? ›

If they taste sour, and they were left out for three days, they probably have some bacterial growth. Whether or not they are “bad” (pathogenic) bacteria you'll only know with a lab test or by eating them and seeing if you get sick. Unless they are the most delicious / expensive lentils in the world, I wouldn't risk it.

What is the foam on top of lentil soup? ›

That means the foam will typically appear when making meat-based broths and, to a lesser degree, soups made from high-protein vegetables such as chickpeas and lentils. When those coagulated proteins cluster together, they can create air pockets, which is what causes the “sudsy bubbles,” says Trout.

Is it okay to eat lentils every day? ›

Eating half a cup of cooked lentils gives you lots of essential nutrients and their high fiber content makes you feel full. However, the fiber in lentils can be hard for your body to break down. Eating too many lentils can cause gas, bloating, and cramping.

What do lentils do to your body? ›

Lentils are rich in fibre, folate and potassium making them a great choice for the heart and for managing blood pressure and cholesterol. They are also a source of energising iron and vitamin B1 which helps maintain a steady heartbeat.

What does eating sweet potatoes do to your body? ›

The bottom line

They're high in fiber and antioxidants, which protect your body from free radical damage and promote a healthy gut and brain. They're also incredibly rich in beta carotene, which is converted to vitamin A to support good vision and your immune system.

Are sweet potatoes healthy for losing weight? ›

Absolutely. Besides their health benefits, sweet potatoes are a great addition to any weight loss diet. First up, they're very high in fibre — especially soluble fibre. Soluble fibre is excellent because it slows down your digestion and helps you feel full, which can curb the urge to snack between meals.

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