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Lentil Sweet Potato Soup for DASH Diet

This Lentil Sweet Potato Soup is a perfect fit for the DASH diet, offering a nutritious blend of lentils, sweet potatoes, and hearty vegetables seasoned with turmeric and cumin.
With its fiber-rich ingredients and low sodium content, this warming soup supports heart health and is an excellent choice for a balanced, wholesome meal.
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Prep Time 15 minutes
Cook Time 30 minutes
Course Soup
Cuisine Mediterranean-inspired
Servings 6
Calories 145 kcal

Equipment

  • Large stockpot

Ingredients
  

  • 1 tablespoon extra-virgin olive oil
  • 1 onion diced
  • 1 carrot diced
  • 1 celery stalk diced
  • 1 sweet potato unpeeled and diced
  • 1 cup green or brown lentils
  • 1 dried bay leaf
  • 1 teaspoon ground turmeric
  • 1 teaspoon ground cumin
  • 1 teaspoon kosher salt adjust for lower sodium
  • ¼ teaspoon freshly ground black pepper
  • 4 cups no-salt-added vegetable stock

Optional Additions:

  • ¼ cup fresh herbs e.g., parsley, cilantro, or basil for garnish

Instructions
 

  • Sauté the Vegetables: Warm the olive oil in a large stockpot over medium-high heat. Toss in the diced onion, carrot, celery, and sweet potato, stirring frequently. Allow them to cook for about 5 to 6 minutes until they start to soften and become fragrant.
  • Incorporate the Lentils & Spices: Add the lentils, bay leaf, turmeric, cumin, salt, and black pepper to the pot. Stir well to coat the vegetables and lentils with the spices, cooking for another 30 seconds to 1 minute to bring out the flavors.
  • Simmer Until Tender: Pour in the vegetable stock, stir, and bring the mixture to a gentle boil. Once boiling, reduce the heat to low, cover the pot, and let the soup simmer for 20 to 30 minutes. Stir occasionally and cook until the lentils and sweet potato are soft and fully cooked. If the soup thickens too much, add extra stock or water to achieve your desired consistency.
  • Final Touches & Serving: If using fresh herbs, chop them and stir them in just before serving for a burst of fresh flavor. Ladle the soup into bowls and enjoy while warm.

Notes

DASH Diet Adaptation: Reduce sodium further by using only half the salt or omitting it entirely, replacing it with citrus juice or extra herbs for added flavor.
Texture Option: Blend a portion of the soup for a creamier consistency while keeping some chunks for texture.
Storage & Reheating: Store leftovers in an airtight container in the fridge for up to five days, or freeze for long-term storage. Reheat gently over low heat, adding extra stock or water if needed.

Nutrition

Serving: 1gCalories: 145kcalCarbohydrates: 25gProtein: 7gFat: 3gSodium: 350mgPotassium: 455mgFiber: 7gSugar: 6gCalcium: 30mg
Keyword dash diet, DASH diet meal ideas, DASH diet soup, Heart-healthy lentil soup, High-fiber vegetable soup, Low-sodium soup recipe, Sweet potato and lentil recipe
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