Sweet Potato, Carrot, Apple, & Lentil Soup - Trudy Stone

Sweet Potato, Carrot, Apple, & Lentil Soup

This silky smooth soup combines sweet potatoes, carrots, apple and lentil to create a rich bowl of comforting goodness. Perfect on a cold blustery day.

 

This silky smooth sweet potato soup has fiber rich foods like sweet potatoes and lentils which will help keep you full and can assist with losing weight.

 

This beautiful soup is one of my favourites. The ginger and chilli powder give it a nice kick, and I love the way that my kitchen smells as this soup simmers on my stove. The combination of these hearty ingredients just leave me feeling like I’m doing something really good for myself. Let’s talk about sweet potatoes for a minute – shall we?

 

Sweet potatoes and lentils are both complex carbs which contain fiber. I highly recommend both to my weight loss clients because thanks to the fiber, they also leave you feeling fuller which reduces overeating and helps you to manage cravings. Lentils were KEY in helping me to lose 30 pounds!

 

Sweet potatoes are also high in B Vitamins. This is important because stress and depression completely burns out the B vitamins in your body. Vitamin B6 in particular helps manufacture neurotransmitters such as serotonin, which aids in the body’s ability to cope with depression, stress and anxiety.

 

 

 

Another added benefit is that sweet potatoes and lentils both help to stabilize your blood sugar so will keep your energy nice and stable. Stabilizing your blood sugar is also key for helping you to lose or maintain weight.

 

I LOVE to cook with sweet potatoes. I’m giving you fair warning that you will see lots of recipes with sweet potatoes on this blog (like here and here). I mean – they are so versatile! Whether they’re roasted with savoury spices, mashed or baked in a pie (more on that later), sweet potatoes are the MVP in plenty of recipes.

 

Other than tasting delicious, sweet potatoes are high in Vitamin C, D as well as iron. If there is one Vitamin your body needs in increased quantities in the Winter; it’s Vitamin C.

 

It is so important to make sure that your body always has adequate amounts of Vitamin C in the winter. Many people wait until the first signs of a cold to take Vitamin C. That’s like putting on a raincoat after you’ve been standing in the rain for an hour.

 

You need to stock up on Vitamin C BEFORE you catch a cold to minimize your chances of getting sick in the first place. With one serving you’ll have over half the recommended intake of Vitamin C.

 

If you’re trying to lose weight, not eating enough carbs can actually slow down your metabolism. Carbohydrates contain important phytochemicals, fiber, vitamins and minerals. You just want to make sure you stick with the right ones. If you’re wondering what the right ones are you can check this out.

 

You’ll spend the most time for this recipe chopping veggies, about 20 minutes or so, but trust me when I say it’s sooo worth it. After that, sit back, soak in the aroma and let your stove do the rest of the work.

 

This silky smooth sweet potato soup has fiber rich foods like sweet potatoes and lentils which will help keep you full and can assist with losing weight.

Sweet Potato, Carrot, Apple & Lentil Soup

This silky smooth soup combines sweet potatoes, carrots, apple and lentil to create a rich bowl of comforting goodness. Perfect on a cold blustery day.
4.5 from 2 votes
Prep Time 20 mins
Cook Time 40 mins
Servings 5

Ingredients
  

  • 1/4 cup coconut oil or butter
  • 2 large sweet potatoes peeled and chopped into cubes
  • 3 medium carrots peeled and chopped
  • 1 apple peeled, cored, and chopped
  • 1 large onion chopped
  • 4 cups vegetable broth
  • 2 cups water
  • 1/2 cup dried red lentils
  • 2 tablespoons minced ginger fresh is best, but bottled is fine
  • 2 teaspoons salt
  • 1 teaspoon ground cumin
  • 1 teaspoon chilli powder
  • 1 teaspoon paprika
  • 1/2 teaspoon black pepper
  • 2 tablespoons brown sugar optional

Instructions
 

  • In a large pot, melt butter over medium high heat. Add sweet potatoes, carrots, apple and onion. Cook stirring often until translucent, about 10 minutes.
  • Add broth, water and remaining ingredients EXCEPT brown sugar. Bring to a boil. Reduce heat to medium low and simmer, covered, until lentils and vegetables are soft, about 30 minutes. Remove from stove and cool.
  • In batches, pour cooled soup into a blender. Try not to fill more than halfway. Hold down the lid of the blender with a kitchen towel and begin to pulse carefully, then puree.
  • Return soup to the pot , stir in brown sugar, and reheat before serving.

12 thoughts on “Sweet Potato, Carrot, Apple, & Lentil Soup”

  1. I wish you could be more specific in your amounts. There is a wide range of sizes for sweet potatoes and carrots. Lentils? Dried or canned? Can you be a little more specific?

    1. Hi Joan!
      The recipe states ‘2 large sweet potatoes, peeled and chopped into cubes’. Was there another measurement that you were looking for that I can help with? I updated carrots to ‘medium’ and lentils to ‘dried’. Hope that helps. Thanks for the feedback!

  2. Great recipe, I appreciate You posting such a healthy, tasty winter soup. Made it this morning and had it for lunch, didn’t change or add any ingredients. I made it in my Instant Pot on soup cycle and it came out perfect, THANK YOU

  3. 5 stars
    This is a new favourite in the soup rotation. I’ve found that the measurements are very forgiving. Sometimes I don’t have enough of one ingredient, ie. carrots, so use more sweet potato etc. I absolutely love this recipe!!

  4. 4 stars
    Absolutely LOVE this soup! I’ve made it for company several times to rave reviews! Thanks for sharing it!

    1. Hi Penny!
      Yes you can go ahead and make that using the manual setting on your Instant Pot.
      I usually start by setting the Instant Pot to the sautee setting and then adding butter. Once add sweet potatoes, carrots, apple and onion. Cook stirring often until translucent, about 10 minutes. Turn off sautee setting, and then add remainder of ingredients.
      Set the instant pot to the manual setting and then cook for about 12 minutes.
      Once done I do a manual release (quicker that way) then I just use my immersion blender to blend right in the Instant Pot.
      Let me know how it goes!

    1. Hi Erica!

      Here’s a rough breakdown based on 5 servings:
      Calories – 268
      Total Fat 12.7g
      Saturated Fat 9.8g
      Cholesterol 0mg
      Sodium 1574mg
      Total Carbohydrate 30.2g
      Dietary Fiber 9.1g
      Total Sugars 11.9g
      Protein 10g

      Hope this helps and hope you enjoy the recipe!

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.