Sweet potato lentil soup, delicious and healthy with 7 Superfoods to improve your gut and reduce inflammation.
About this Sweet Potato Lentil Soup
In this soup, bright orange chunks of sweet potato cook along with healthy aromatics, warm spices and lentils, until tender and creamy. A handful of baby spinach stirs in at the end for a pop of nutritious green. And the finishing touch? Add a gorgeous drizzle of heart healthy extra virgin olive oil. Also, one of the best parts of this soup is that it cooks all in one pot in about 30 minutes.
This Superfood soup is awesome for the health of your gut – which runs the show of overall health for your entire body. This is because the microbes in your gut like to eat lots of diverse, high-fiber foods, and lentils and sweet potatoes are full of fiber. And, onions and garlic contain prebiotics, non-digestible food ingredients that feed good bacteria.
Why are Sweet Potatoes Called Superfoods?
Did you know sweet potatoes are an excellent source of Vitamin C, Vitamin A, fiber, potassium, and other nutrients. They’re so delicious when cooked soft in soups.
Facts about Sweet Potatoes
Native Americans first cultivated sweet potatoes in South America. They were brought back to Europe during the 16th century and eventually spread worldwide. Today, sweet potatoes are grown in more than 50 countries. Also, sweet potato plants grow well in warm climates with lots of sunshine. And, they prefer soil rich in organic matter and need regular watering.
How to Choose Sweet Potatoes
Sweet potatoes are available year-round but peak during the fall and winter months. When shopping, find sweet potatoes that feel heavy for their size and have smooth skin. It’s tempting to buy the massively large ones, but these can become starchy. Also, avoid any that feel soft or mushy or those with soft spots or bruises.
Why Are Lentils Called Superfoods?
Lentils are an extremely nutritious food. They have protein, fiber and a variety of vitamins and minerals that build strong bones, muscles, and connective tissue.
Lentils are high in fiber, which also helps keep your digestive system healthy. Fiber also helps lower cholesterol levels and reduces the risk of colon cancer.
And potassium helps lower blood pressure and folate helps protect your heart.
In a study published in the International Journal of Cancer, researchers looked at dietary flavonol intake and breast cancer risk in 90,000 premenopausal women over 8 years. They found that consuming a minimum of two servings of lentils per week was associated with a 24% reduction in the risk of breast cancer compared with those who only ate lentils less than once a month. (1)
Lentils are also great for weight loss.
And, lentils are also an excellent source of dietary fiber, which helps keep blood sugar levels steady helping you avoid crashes and cravings.
Other Ingredients in Sweet Potato Lentil Soup
Leafy greens – Spinach
You know how important it is to get more leafy greens into your diet. This spinach melts into the soup, making it easy to get your greens.
And the Extra Virgin Olive Oil is a heart-healthy fat that adds a smooth, rich finish to the soup.
Watch me make this soup on the Great Day SA morning show. The segment is titled,
“Easy Sweet Potato & Lentil Soup Recipe”
Easy Sweet Potato & Lentil soup recipe | Great Day SA | kens5.com
Heart Healthy Sweet Potato Lentil Soup
Ingredients
2T Extra Virgin Olive Oil
1 Small Onion, pre-chopped
1 T Garlic, pre-minced
2 Sweet Potatoes, cubed
1 t Ginger
1 t Sea Salt
¼ t Black Pepper
15 oz Can of lentils, drained
2 cups Chicken or Vegetable Broth, unsalted
4 oz baby spinach
Directions
- Heat 1T oil in a large pot over medium heat. Add onion and garlic. Cook, stirring, for 5 minutes.
- Add cubed sweet potatoes to pot and cook for 5 minutes.
- Add ginger, salt, pepper, lentils, and broth.
- Cook for 10 minutes or until sweet potatoes are soft.
- Add spinach and stir in 1 T oil.
Note: Top with poached eggs if you want to make this soup even heartier.
For more great, quick healthy recipes, check out my cookbook: SHORTCUT REAL FOOD: 20-minutes meals cookbook.
Heart Healthy Sweet Potato Lentil Soup
In this soup, bright orange chunks of sweet potato cook along with healthy aromatics, warm spices and lentils, until tender and creamy. A handful of baby spinach stirs in at the end for a pop of nutritious green. And the finishing touch? Add a gorgeous drizzle of heart healthy extra virgin olive oil. One of the best parts of this soup is that it cooks all in one pot in about 30 minutes.
- Total Time: 30
- Yield: 2 servings 1x
Ingredients
2T Extra Virgin Olive Oil
1 Small Onion, pre-chopped
1 T Garlic, pre-minced
2 Sweet Potatoes, cubed
1 t Ginger
1 t Sea Salt
1/4 t Black Pepper
15 oz Can of lentils, drained
2 cups Chicken or Vegetable Broth, unsalted
4 oz baby spinach
Instructions
- Heat 1T oil in a large pot over medium heat. Add onion and garlic. Cook, stirring, for 5 minutes.
- Add cubed sweet potatoes to pot and cook for 5 minutes.
- Add ginger, salt, pepper, lentils, and broth.
- Cook for 10 minutes or until sweet potatoes are soft.
- Add spinach and stir in 1 T oil.
Notes
Top with poached eggs if you want to make this soup even heartier.
- Prep Time: 10
- Cook Time: 20
- Category: Soup
- Method: Stovetop
- Cuisine: Healthy
Keywords: Sweet Potato Lentil Soup
This blog post is for informational and educational purposes only. It is not intended to treat any health condition or to be prescriptive for anyone. Always be sure to work with your healthcare practitioner before making any changes.
(1) Adebamowo CA, Cho E, Sampson L, et al. Dietary flavonols and flavonol-rich foods intake and the risk of breast cancer. Int J Cancer. 2005;114:628-33.
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