Indian Sweet Potato and Lentil Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
99%
Indian Sweet Potato and Lentil Soup
50 min.
4
342kcal

Suggestions


If you're looking for a nutritious, hearty, and flavorful meal that is perfect for any time of the day, this Indian Sweet Potato and Lentil Soup is a must-try! Packed with protein, fiber, and essential nutrients, this vegan, gluten-free, and dairy-free dish is not only easy to make but also incredibly satisfying. The combination of sweet potatoes, lentils, and fresh spinach creates a rich texture that will keep you feeling full and energized. Infused with warm spices like garam masala and turmeric, this soup offers a depth of flavor that will transport you straight to the heart of Indian cuisine.

Whether you're looking for a healthy lunch or a comforting dinner, this recipe delivers on both taste and nutrition. The lentils provide a great source of plant-based protein, while the sweet potatoes bring a natural sweetness and rich texture that balances the spices perfectly. With its vibrant color and robust flavor, this soup is sure to impress even the pickiest eaters. Plus, it’s a great option for meal prep, as it stores well and can be enjoyed throughout the week. Give it a try, and let this delightful dish become your new go-to comfort food!

Ingredients

  • 1.5 teaspoons garam masala 
  • cloves garlic minced
  • 0.5 teaspoon ground turmeric 
  • cup lentils 
  • tablespoon olive oil 
  • large onion minced
  • pinches pepper flakes red
  • cups pkt spinach fresh chopped
  •  sweet potatoes peeled cut into 1/2-inch cubes
  • cups vegetable broth 

Equipment

  • pot

Directions

  1. Heat olive oil in a pot over medium heat. Cook and stir onion and garlic in the hot oil until fragrant, 2 to 4 minutes. Cook and stir red pepper flakes, turmeric, and garam masala into onion mixture until coated, about 2 more minutes.
  2. Stir lentils and broth into onion mixture; bring mixture to a boil, reduce heat to low, cover, and cook until lentils are softened but firm to the bite, about 15 minutes.
  3. Stir sweet potatoes into lentil mixture; bring to a boil, reduce heat to low, cover, and simmer until sweet potatoes are tender and lentils are fully cooked, about 10 more minutes.
  4. Add spinach; cook until wilted, 3 to 5 minutes. Season with salt.

Nutrition Facts

Calories342kcal
Protein18.28%
Fat11.31%
Carbs70.41%

Properties

Glycemic Index
55.4
Glycemic Load
17.4
Inflammation Score
-10
Nutrition Score
32.787826081981%

Flavonoids

Catechin
0.17mg
Apigenin
0.02mg
Luteolin
0.26mg
Isorhamnetin
1.88mg
Kaempferol
2.18mg
Myricetin
0.22mg
Quercetin
8.89mg
Gallocatechin
0.07mg

Nutrients percent of daily need

Calories:341.94kcal
17.1%
Fat:4.37g
6.72%
Saturated Fat:0.63g
3.91%
Carbohydrates:61.18g
20.39%
Net Carbohydrates:41.55g
15.11%
Sugar:9.47g
10.52%
Cholesterol:0mg
0%
Sodium:1032.5mg
44.89%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.88g
31.76%
Vitamin A:19379.66IU
387.59%
Vitamin K:151.75µg
144.53%
Fiber:19.63g
78.53%
Folate:307.92µg
76.98%
Manganese:1.34mg
67.15%
Vitamin B1:0.56mg
37.16%
Vitamin B6:0.66mg
33.01%
Potassium:1086.73mg
31.05%
Phosphorus:302.87mg
30.29%
Iron:5.41mg
30.05%
Magnesium:115.94mg
28.99%
Copper:0.49mg
24.44%
Vitamin C:17.5mg
21.21%
Vitamin B5:2.02mg
20.24%
Zinc:2.92mg
19.48%
Vitamin B2:0.24mg
14.3%
Vitamin E:1.68mg
11.2%
Vitamin B3:2.19mg
10.95%
Calcium:107.91mg
10.79%
Selenium:5.81µg
8.3%
Source:Allrecipes