Savory Golden Lentil and Sweet Potato Soup Recipe

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Savory Golden Lentil and Sweet Potato Soup
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  1. Soak the lentils in roughly 1 cup of cold water or green tea for at least 30 minutes.
  2. In a medium-sized stock pot over medium-high heat, sautee the diced onions and garlic in 1/4 cup of the chicken broth until the onions become translucent (around 5 minutes).
  3. Add the carrots, sweet potatoes, and red wine. Cook for around 1 minute or until the wine becomes very fragrant.
  4. Add the lentils, water, and chicken broth. Bring to a rolling boil, stirring the mixture occasionally.
  5. Reduce the heat. Add the red pepper flakes and fennel seed and cover, allowing the soup to simmer for about 20 minutes or until the lentils and sweet potatoes begin to fall apart.
  6. Remove the lid and add the spices. If you would like to get a thicker consistency, kick the heat back up and reduce until it hits the desired thickness. You may want to adjust the amounts of salt and pepper, depending on your own tastes.
  7. Serve the soup either on its own or over a starch with a dollop of raita (thick yogurt mixed with vegetables) or sour cream. Garnish with whatever you like (Featured in the photo is yogurt, carrot, and a dash of paprika.)
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 231.04 Kcal (967 kJ)
Calories from fat 84.64 Kcal
% Daily Value*
Total Fat 9.4g 14%
Cholesterol 53.24mg 18%
Sodium 74.59mg 3%
Potassium 455.6mg 10%
Total Carbs 18.81g 6%
Sugars 2.84g 11%
Dietary Fiber 7.3g 29%
Protein 15.94g 32%
Vitamin C 7.2mg 12%
Vitamin A 0.3mg 10%
Iron 2.7mg 15%
Calcium 61.4mg 6%
Amount Per 100 g
Calories 103.64 Kcal (434 kJ)
Calories from fat 37.97 Kcal
% Daily Value*
Total Fat 4.22g 14%
Cholesterol 23.88mg 18%
Sodium 33.46mg 3%
Potassium 204.38mg 10%
Total Carbs 8.44g 6%
Sugars 1.28g 11%
Dietary Fiber 3.28g 29%
Protein 7.15g 32%
Vitamin C 3.2mg 12%
Vitamin A 0.1mg 10%
Iron 1.2mg 15%
Calcium 27.5mg 6%

* 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

  • 4.6
  • 5

Good Points

  • saturated fat free,
  • very low sodium,
  • good source of fiber

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