Sweet Potato, Carrot, Apple, and Red Lentil Soup Recipe

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Sweet Potato, Carrot, Apple, and Red Lentil Soup
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  1. Melt the butter in a large, heavy bottomed pot over medium-high heat. Place the chopped sweet potatoes, carrots, apple, and onion in the pot. Stir and cook the apples and vegetables until the onions are translucent, about 10 minutes.
  2. Stir the lentils, ginger, ground black pepper, salt, cumin, chili powder, paprika, and vegetable broth into the pot with the apple and vegetable mixture. Bring the soup to a boil over high heat, then reduce the heat to medium-low, cover, and simmer until the lentils and vegetables are soft, about 30 minutes.
  3. Working in batches, pour the soup into a blender, filling the pitcher no more than halfway full. Hold down the lid of the blender with a folded kitchen towel, and carefully start the blender, using a few quick pulses to get the soup moving before leaving it on to puree. Puree in batches until smooth and pour into a clean pot. Alternately, you can use a stick blender and puree the soup right in the cooking pot.
  4. Return the pureed soup to the cooking pot. Bring back to a simmer over medium-high heat, about 10 minutes. Add water as needed to thin the soup to your preferred consistency. Serve with yogurt for garnish.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 310.12 Kcal (1298 kJ)
Calories from fat 100.83 Kcal
% Daily Value*
Total Fat 11.2g 17%
Cholesterol 21.98mg 7%
Sodium 1288.06mg 54%
Potassium 748.21mg 16%
Total Carbs 46.25g 15%
Sugars 10.94g 44%
Dietary Fiber 10.17g 41%
Protein 9.05g 18%
Vitamin C 9.8mg 16%
Vitamin A 0.9mg 30%
Iron 3.6mg 20%
Calcium 69mg 7%
Amount Per 100 g
Calories 97.09 Kcal (406 kJ)
Calories from fat 31.57 Kcal
% Daily Value*
Total Fat 3.51g 17%
Cholesterol 6.88mg 7%
Sodium 403.27mg 54%
Potassium 234.25mg 16%
Total Carbs 14.48g 15%
Sugars 3.43g 44%
Dietary Fiber 3.18g 41%
Protein 2.83g 18%
Vitamin C 3.1mg 16%
Vitamin A 0.3mg 30%
Iron 1.1mg 20%
Calcium 21.6mg 7%

* 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

  • 6.3
  • 8

Good Points

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

Bad Points

  • High in Sodium

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