Sweet, Spicy and Satisfying!

soup_for_you Lucky for us, my husband had a bit of a dental emergency this past weekend which was the driving force behind this soup. It needed to be something that was easy to eat (no chewing), tasty AND satisfying. He’d begun to grow weary of smoothies and oatmeal. I came up with this delightful recipe. And though he groaned and doubted the tastiness, and potential to satisfy…when dinner time rolled around he RAVED that it might be the most delicious soup he’s ever eaten; a new favorite!  AND the kids liked it, too! It’s a little sweet, a little spicy and a LOT delicious! 🙂

Lentil, Sweet Potato, Carrot, Apple Soup

2-3 T. coconut oil, olive oil (or butter)
2 large sweet potatoes, peeled and chopped
3 large carrots, peeled and chopped
1 apple, peeled, cored and chopped
1 onion, chopped
1/2 cup lentils
1/2 teaspoon minced fresh (or dry) ginger
1/2 teaspoon ground black pepper
1 teaspoon salt
1 teaspoon ground cumin
1 teaspoon chili powder
1 teaspoon paprika
1 pinch cayenne pepper (or to taste)
4 cups vegetable broth
plain non-fat Greek yogurt


Melt the oil or 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.
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. Puree about half of the soup with a standard OR immersion blender. You can leave the half that’s in the pot as it is, or mash it a little with a potato masher (until it’s at your desired consistency)

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 liking. Serve with yogurt for garnish.


322 calories per serving – Makes 6-8 servings

Print Friendly, PDF & Email

2 Replies to “Sweet, Spicy and Satisfying!”

  1. I have everything but the cumin. Will that make a difference if I omit that? Or what else could I substitute for it? I just never use cumin.

Leave a Reply

Your email address will not be published. Required fields are marked *

Time limit is exhausted. Please reload CAPTCHA.