Spiced Sweet Potato Lentil Soup

By Dani Potts | July 30, 2024

Total Time: 50 Minutes   Servings: 4

INGREDIENTS

  • 1 cup lentils
  • ¼ cup water
  • 1 ¼ cup red onion, diced
  • 4 cloves garlic, minced
  • 1 large sweet potato, peeled and chopped
  • 1 ½ teaspoon cinnamon 
  • 1 tablespoon cumin
  • 1 ½ teaspoon coriander 
  • ¼ teaspoon turmeric
  • Sea salt to taste
  • 5-6 cups vegetable broth
  • 2 cup kale, chopped 

Optional: Serve with grains or over steamed vegetables

INSTRUCTIONS

  1. Heat a large pot over medium-high heat. Once hot, add water and onion. Saute for 5 minutes, stirring frequently, until lightly browned.
  2. Add garlic and saute 1 minute more. Then add sweet potato and all the spices. Stir to coat and cook for 4 minutes, stirring frequently.
  3. Add vegetable broth and bring to a low boil. Then add lentils. Once it comes back to a low boil, reduce heat to a simmer, loosely cover, and cook for 20 minutes or until lentils are tender. 
  4. Add kale, stir, and cover. Cook for another 10 minutes, then turn off heat and let soup rest a few minutes before serving. Serve over optional grains or steamed vegetables.

Credit: https://minimalistbaker.com/1-pot-spiced-sweet-potato-lentil-soup/ 

BENEFITS

This is a diabetes-friendly recipe, with lentils taking the lead. These nutritional powerhouses, along with their legume companions, play a crucial role in diabetes prevention and management due to their high fiber and protein content. The secret lies in their soluble fiber, which slows down sugar absorption in the digestive tract, promoting stable blood sugar levels. Coupled with oats, barley, quinoa, and other legumes, lentils offer a practical and flavorful approach to maintaining a balanced and health-conscious lifestyle.