Sign In Chef

OR

No account yet? Sign up.

Forgot your password?

×

Our Disclaimer (The serious stuff)

By using our free meal planner (and the rest of spoonacular.com) you have to agree that you and only you are responsible for anything that happens to you because of something you have read on this site or have bought/cooked/eaten because of this site. After all, the only person who controls what you put in your mouth is you, right?

Spoonacular is a recipe search engine that sources recipes from across the web. We do our best to find recipes suitable for many diets — whether vegetarian, vegan, gluten free, dairy free, etc. — but we cannot guarantee that a recipe's ingredients are safe for your diet. Always read ingredient lists from the original source (follow the link from the "Instructions" field) in case an ingredient has been incorrectly extracted from the original source or has been labeled incorrectly in any way. Moreover, it is important that you always read the labels on every product you buy to see if the product could cause an allergic reaction or if it conflicts with your personal or religious beliefs. If you are still not sure after reading the label, contact the manufacturer.

We also attempt to estimate the cost and calculate the nutritional information for the recipes found on our site. Again, we cannot guarantee the accuracy of this information. Additionally, our nutrition visualizer that suggests that you limit sodium, sugar, etc., and get enough protein, vitamins, and minerals is not intended as medical advice. Similarly, our health tips are based on articles we have read from various sources across the web, and are not based on any medical training. The team behind spoonacular does not possess any medical qualifications and the information may be found to be incorrect or out of date based on future research. If you need help planning your diet or determining which foods (and recipes) are safe for you, contact a registered dietitian, allergist, or another medical professional.

Spoonacular is not responsible for any adverse effects or damages that occur because of your use of the website or any information it provides (e.g. after cooking/consuming a recipe on spoonacular.com or on any of the sites we link to, after reading information from articles or shared via social media, etc.)

×

Lentil, Sweet Potato and Spinach Soup

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $0.95

$0.95 per serving

1 people like this recipe

1 likes

This recipe is ready in 240 minutes

Ready in 4 hours

6 fall,winter,vegetarian,vegan,gluten-free,dairy-free,healthy,gluten free,dairy free,lacto ovo vegetarian,vegan lunch,main course,main dish,dinner
spoonacular Score:91%

Spoonacular Score: 91%

 

Lentil, Sweet Potato and Spinach Soup might be just the main course you are searching for. For 95 cents per serving, this recipe covers 36% of your daily requirements of vitamins and minerals. One serving contains 290 calories, 19g of protein, and 1g of fat. 1 person has made this recipe and would make it again. It will be a hit at your Autumn event. It is a good option if you're following a gluten free and vegan diet. From preparation to the plate, this recipe takes approximately 4 hours. A mixture of water, carrots, sweet potato, and a handful of other ingredients are all it takes to make this recipe so scrumptious. To use up the cumin you could follow this main course with the Moroccan Chocolate Mousse as a dessert. All things considered, we decided this recipe deserves a spoonacular score of 92%. This score is tremendous. Try Sweet Potato and Lentil Soup with Spinach, Sweet Potato, Spinach, And Lentil Stoup, and Lentil Soup with Sweet Potatoes and Spinach for similar recipes.

Ingredients

Servings:
8
8  whole bay leaves
whole bay leaves
1 bunch
1 bunch carrots
carrots
1 pinch
1 pinch cumin
cumin
1 pinch
1 pinch curry powder
curry powder
1 clove
1 clove garlic
garlic
2 cups
2 cups dry lentils
dry lentils
1 pinch
1 pinch pepper
pepper
1 pinch
1 pinch sea salt
sea salt
1 bunch
1 bunch spinach
spinach
1
1  whole sweet potato
whole sweet potato
2 cups
2 cups water
water
1
1  yellow onion
yellow onion
8  whole bay leaves
8
whole bay leaves
1 bunch carrots
1 bunch
carrots
1 pinch cumin
1 pinch
cumin
1 pinch curry powder
1 pinch
curry powder
1 clove garlic
1 clove
garlic
2 cups dry lentils
2 cups
dry lentils
1 pinch pepper
1 pinch
pepper
1 pinch sea salt
1 pinch
sea salt
1 bunch spinach
1 bunch
spinach
1  whole sweet potato
1
whole sweet potato
2 cups water
2 cups
water
1  yellow onion
1
yellow onion

Equipment

bowl
bowl
pot
pot
bowl
bowl
pot
pot


Instructions

  1. Let the dry beans soak for a 2-3 hours before you start the soup. When ready to cook, pour the water in a pot, let boil and add the onions and garlic. Add the lentils, peanut butter, and bay leaves when the water comes to a steady boil. Cover the pot and cut up the potatoes and carrots. Let the lentils cook for an hour or so, checking on it periodically (adding water is common). Then add the potatoes and carrots, along with various seasonings (curry, salt, pepper and cumin) and cover. Make sure to taste as go and let cook for about another 45 minutes to an hour. Turn off the flame and place a bunch of fresh spinach on the bottom of a bowl, pour in the soup and enjoy!

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $0.95
Ingredient
8 whole bay leaves
1 bunch carrots
1 pinch curry powder
1 clove garlic
2 cups dry lentils
1 bunch spinach
1 whole sweet potato
1 yellow onion
Price
$0.15
$0.60
$0.05
$0.07
$1.10
$3.04
$0.43
$0.24
$5.68

Tips

Health Tips

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Sea salt is not healthier than table salt, contrary to what you may have heard. Sea salt is usually 97.5% sodium chloride (same as regular old table salt) and the minerals accounting for the rest are too insignificant to make a difference?unless you plan on consuming sea salt by the pound, in which case the health benefits from the minerals will definitely be outweighed by the negative effects of all the sodium you are consuming!

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

Price Tips

  • Sea salt can add a unique texture or provide bursts of salty goodness, but ONLY when it isn't being dissolved. So if you have expensive sea salt, save it for sprinkling on salads or dark chocolate cookies, don't try to use it in your pasta sauce or soup. Once sea salt dissolves, the flavor is indistinguishable from table salt from the shaker (after all, they are chemically the same thing, sodium chloride).

Cooking Tips

  • Carrots can be stored in the fridge for 2 to 3 weeks. The starch in the carrots will turn to sugar over time, but this is not a problem, they'll just taste sweeter. The academy lesson about carrots contains more useful information.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

Disclaimer

Nutritional Information

Quickview
289 Calories
19g Protein
1g Total Fat
52g Carbs
100% Health Score
Limit These
Calories
289
15%

Fat
1g
2%

  Saturated Fat
0.18g
1%

Carbohydrates
52g
17%

  Sugar
5g
7%

Cholesterol
0.0mg
0%

Sodium
111mg
5%

Get Enough Of These
Protein
19g
39%

Vitamin A
17889IU
358%

Vitamin K
284µg
271%

Folate
433µg
108%

Fiber
23g
94%

Manganese
1mg
77%

Vitamin B1
0.67mg
44%

Iron
6mg
38%

Phosphorus
353mg
35%

Potassium
1214mg
35%

Magnesium
138mg
35%

Vitamin B6
0.61mg
31%

Vitamin C
24mg
29%

Copper
0.49mg
24%

Zinc
3mg
24%

Vitamin B5
1mg
18%

Vitamin B2
0.29mg
17%

Vitamin B3
2mg
14%

Vitamin E
1mg
13%

Calcium
126mg
13%

Selenium
6µg
9%

covered percent of daily need

Related Recipes