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Red Lentil & Sweet Potato Soup

Servings 8 (1 1/2 cup servings)


  • 3 Tbsp olive oil
  • 1 onion chopped (1 cup)
  • 4 carrots chopped (2 cups)
  • 2 small sweet potatoes chopped (2 1/2 cups)
  • salt/pepper
  • 4 cloves garlic crushed
  • 2 tsp cumin
  • 1 tsp thyme
  • 1 1/2 tsp chili powder
  • 1 can 28 oz diced tomatoes, drained
  • 4 cups vegetable broth
  • 4 cups water
  • 1 bay leaf
  • 2 cups red lentils
  • 4 cups kale chopped
  • juice of 1 1/2 lemons


  • Heat oil in a dutch oven or stock pot. Add onions, carrots, and sweet potato. Season with small amount of salt and pepper. Saute until vegetables soften, stirring frequently.
  • Add garlic, cumin, chili powder, and thyme. Cook for one minute, stirring the entire time.
  • Add drained tomatoes and stir until any remaining liquid cooks off.
  • Add broth, water, lentils, bay leaf, and 1 tsp salt.
  • Simmer for 30 minutes. Turn off heat.
  • Transfer 1/2 the soup into a blender and puree. Return pureed soup to the other soup and stir.
  • Stir in kale and lemon juice. Allow kale to wilt. Enjoy!


Other Thoughts:
  • This recipe feeds a crowd! It saves very well in the refrigerator for 4-5 days. Or, freeze it for up to 2-3 months.
  • You can use other colored lentils - the final soup will just have a different look and texture to it.
  • This soup is much lower in sodium than others, but if you want it even lower, cut salt to 1/2 tsp and use the juice of 2 whole lemons.
Athletes: Many athletes need extra iron to support endurance training and excess losses. Add this into your monthly rotation to help boost those iron stores. Also, a great post endurance exercise meal full of healthy carbohydrates, protein, and antioxidants. I'm looking out for you guys!
Healthy Eating: I love how this meal is completely balanced and ready to be your full meal. Make it on the weekend. Eat it for dinner. Then, have leftovers for lunch all week. I bet your coworkers will be jealous ;)
Kids: Try giving them a small bowl with a piece of bread to dip. Once they like the flavor, they're more likely to try it. If texture is an issue, puree their entire bowl of soup.