Sweet Potato, Carrot, Apple, and Red Lentil Soup


This winter pureed soup will warm you up on the inside while still protecting the waistline.

Prep Time:
20 mins
Cook Time:
50 mins
Total Time:
1 hrs 10 mins
6 servings


  • ¼ cup butter

  • 2 large sweet potatoes, peeled and chopped

  • 3 large carrots, peeled and chopped

  • 1 apple, peeled, cored and chopped

  • 1 onion, chopped

  • ½ cup red lentils

  • ½ teaspoon minced fresh ginger

  • ½ teaspoon ground black pepper

  • 1 teaspoon salt

  • ½ teaspoon ground cumin

  • ½ teaspoon chili powder

  • ½ teaspoon paprika

  • 4 cups vegetable broth

  • plain yogurt


  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.


Cook's Note

This soup is also great served with crumbled feta cheese instead of yogurt as garnish.

Nutrition Facts (per serving)

322 Calories
9g Fat
53g Carbs
9g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 322
% Daily Value *
Total Fat 9g 12%
Saturated Fat 5g 26%
Cholesterol 22mg 7%
Sodium 876mg 38%
Total Carbohydrate 53g 19%
Dietary Fiber 10g 34%
Total Sugars 15g
Protein 9g
Vitamin C 9mg 44%
Calcium 126mg 10%
Iron 3mg 14%
Potassium 879mg 19%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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