Basic Sweet Potato and Red Lentil Soup. Recipe

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Basic Sweet Potato and Red Lentil Soup.
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  1. Heat olive oil in a soup pot over medium heat and add onion and garlic.
  2. Cook 8-10 minutes, stirring frequently, until onions are soft and slightly caramelized.
  3. Add stock, sweet potato, 1 teaspoon salt and bring to a boil. Simmer the soup for about 30-40 minutes, until the lentils and sweet potatoes are tender.
  4. Puree the soup, I usually just use a potato masher. But you could use one of those 'stick' blenders.
  5. If it seems too thick after blending, add another cup of stock or water and stir well.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 346.82 Kcal (1452 kJ)
Calories from fat 35.96 Kcal
% Daily Value*
Total Fat 4g 6%
Sodium 838.32mg 35%
Potassium 1349.8mg 29%
Total Carbs 57.93g 19%
Sugars 8.93g 36%
Dietary Fiber 18.94g 76%
Protein 20.01g 40%
Vitamin C 5.8mg 10%
Vitamin A 1.3mg 42%
Iron 5.1mg 28%
Calcium 89.6mg 9%
Amount Per 100 g
Calories 80.19 Kcal (336 kJ)
Calories from fat 8.31 Kcal
% Daily Value*
Total Fat 0.92g 6%
Sodium 193.83mg 35%
Potassium 312.09mg 29%
Total Carbs 13.39g 19%
Sugars 2.06g 36%
Dietary Fiber 4.38g 76%
Protein 4.63g 40%
Vitamin C 1.4mg 10%
Vitamin A 0.3mg 42%
Iron 1.2mg 28%
Calcium 20.7mg 9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 6.5
  • 8

Good Points

  • low fat,
  • saturated fat free,
  • cholesterol free,
  • good source of fiber

Bad Points

  • High in Sodium

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