Sticking with the ‘liquid diet’ theme, today I wanted to share another one of my favorite nourishing and healthful soup recipes I’ve been enjoying this week: Sweet Potato, Carrot & Red Lentil Soup. This thick, creamy, sweet and comforting vegan soup is perfect for those cozy winter nights served on the couch under your favorite wool blanket in your favorite bowl with your favorite spoon. It’s full of flavor but lower in calories, packed with belly filling protein, fiber, and healing and cleansing vitamin A, to provide you with that comfort food feeling we all love without the comfort food calories.
This recipe is a perfect one-pot make-ahead meal and keeps exceptionally well in the freezer for easy reheating at your convenience. It makes more than enough for a hungry family of 6, or great leftovers that only get better for a family of 1 or 2. I love to serve mine over quinoa, brown rice, or with a good piece of crusty bread.
Sweet Potato, Carrot & Red Lentil Soup [makes 6 servings]
1 tablespoon coconut oil
1 large yellow onion, roughly chopped
2 cloves garlic, minced
1 ½ pounds (2 medium) sweet potatoes, peeled and cubed
½ pound (4 large) carrots, peeled and cubed
1 teaspoon dried thyme
1 cup dried red lentils
6 cups filtered water
salt & pepper to taste
In a large Dutch oven or heavy pot, heat coconut oil over medium-high heat. Add onion and sauté until soft, but not browned, 3-5 minutes. Add garlic and sauté until fragrant, about 1 minute.
Add potatoes, carrots, thyme, lentils, water and seasoning and bring to a boil.
Reduce heat to medium-low, cover, and simmer for 25-30 minutes or until vegetables and lentils are very soft.
Remove pot from heat and let soup cool slightly. Transfer soup to a high speed blender and puree until completely smooth [or leave slightly chunky if you prefer more texture]. Enjoy!
Nutritional Information [per serving = 1.5 cups]
235 Calories, 43g Carbohydrates, 2.8g Fat, 10.3g Protein, 14g Fiber, 7.4g Sugar