Sweet Potato, Carrot, Apple, and Red Lentil Soup


This winter puréed sweet potato and lentil soup will warm you up on the inside while still protecting the waistline. Serve with a dollop of plain yogurt or some crumbled feta cheese on top if desired.

Prep Time:
25 mins
Cook Time:
55 mins
Total Time:
1 hrs 20 mins


  • 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

  • 1 teaspoon salt

  • ½ teaspoon minced fresh ginger

  • ½ teaspoon ground black pepper

  • ½ teaspoon ground cumin

  • ½ teaspoon chili powder

  • ½ teaspoon paprika

  • 4 cups vegetable broth


  1. Melt butter in a large, heavy-bottomed pot over medium-high heat. Add sweet potatoes, carrots, apple, and onion; cook and stir until onion is translucent, about 10 minutes.

  2. Stir in lentils, salt, ginger, pepper, cumin, chili powder, and paprika, then pour in broth. Increase the heat to high and bring to a boil. Reduce the heat to medium-low, cover, and simmer until lentils and vegetables are soft, about 30 minutes.

  3. Purée soup in the pot with an immersion blender until smooth. Increase the heat to medium-high and cook until simmering, about 10 minutes. Add water as needed to thin the soup to your preferred consistency.



If you don't have an immersion blender, you can use a blender. 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, then carefully start the blender, using a few quick pulses to get the soup moving before leaving it on to purée. Purée in batches until smooth, then pour into a clean pot and continue with Step 3.

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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