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Creamy Lentil and Sweet Potato Soup

Creamy Lentil and Sweet Potato Soup

Serves: 8

Category: Soups and Stews
Author: Julia Spagnoli
Tags: Diabetes Reversal

Average Rating: 
Rated by: 35 members

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(Give a recipe one to five stars. Click the appropriate star to submit your rating)

Make a nice big pot of hearty lentil soup and you have dinner plus several delicious lunches!

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8 cups water
2 cups carrot juice, fresh or bottled
3 cups tomatoes, chopped or 2 (15 ounce) cans no salt added diced tomatos
2 tablespoons Dr. Fuhrman's VegiZest or other no-salt seasoning, adjusted to taste
2 onions, chopped
3 stalks celery, chopped
2 carrots, sliced
6 cloves garlic, minced
1 tablespoon dried oregano
1 1/2 teaspoons dried basil
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon dried thyme
1 pound dried green lentils, rinsed
1 red pepper, chopped
1/2 green pepper, chopped
2 small zucchini, chopped
1 sweet potato, chopped
1 (7 ounce) box frozen lima beans (optional)
1 (5 ounce) bag baby spinach or 1 box (7 ounce) frozen spinach or 1 bunch kale, chopped (see note)
3 tablespoons Dr. Fuhrman's Riesling Reserve Vinegar or other fruit flavored vinegar
3/4 cup raw cashews


Place all ingredients except sweet potato, lima beans, spinach, vinegar and cashews in a large soup pot. Bring to a simmer and cook for 45 minutes. Add sweet potato and if desired, lima beans. Simmer another 15 minutes, or until sweet potato is tender. Remove from heat and add spinach. Stir occasionally until spinach has wilted, or thawed if using frozen. Add vinegar. Put 2 cups or more of soup and raw cashews in a high-powered blender and blend until very smooth. Stir back into soup.

Note: If using chopped kale, add with chopped sweet potato.

Calories 400; Protein 23 g; Carbohydrates 68 g; Sugars 12 g; Total Fat 6 g; Saturated Fat 1 g; Cholesterol 0 mg; Sodium 129 mg; Fiber 24.4 g; Beta-Carotene 9694 ug; Vitamin C 53 mg; Calcium 156 mg; Iron 8.8 mg; Folate 362 ug; Magnesium 175 mg; Potassium 1574 mg; Zinc 4.2 mg; Selenium 8.9 ug

Comments (32):



10/14/2006 05:00 PM

Rated this recipe:

Outrageously thick, hearty and delicious. This soup will convert any reluctant vegetable eater into a ETL fanatic. Thanks Julia.

Mark G.

12/29/2006 10:36 AM

Rated this recipe:

I finally made this. I left out the onions and garlic (which I'm allergic too) and it was still great! This is now my favorite soup.


02/24/2007 09:13 AM

Rated this recipe:

My husband is a slooooooooow convert to ETL and I recently made this for him and he's very happy with it. He still complains about no salt, but in spite of missing his sale he really likes this.


06/28/2007 10:47 AM

Rated this recipe:

Like Mark, I too am allergic to onions and garlic so I decided to modify it for myself. I used a lot of extra celery instead of the onions and used some extra veggies just for the heck of it and I love, love, love it. Even without all the extra flavoring that onions and garlic probably provide it's still full of flavor. Yum.


07/30/2007 04:57 PM

Rated this recipe:

This is a keeper


09/18/2007 02:42 PM

Rated this recipe: (no rating)

Outstanding!! This is a very rich flavorful 5-star soup that completely satisfies! I couldn't find frozen Lima Beans that didn't already have added salt in the pkg. so the first time I made it I substituted Edamame, and the second time I made it I added some fresh string beans. Both substitutes were great and the Edamame even added a bit of a crunch. I must tell you that I have never liked the taste of lentils or yams -- but in this soup they are REALLY GOOD (no kidding!) My husband even loves this recipe too :-) Nice job Julia!!


05/03/2008 08:56 AM

Rated this recipe:

This is one of my favorite soups. I don't really understand why anyone would say they love this soup and then give it a rating of 4. This is definitely five star worthy in my book. Both in taste and texture, this soup is a real winner. Thanks Julia!


11/07/2008 10:14 AM

Rated this recipe:

I love this soup! It took a lot of ingredients but it was well worth it! My husband is not big into ETL and he loved the soup and told me he didn't even need to add salt! I think that is a testiment to how great this soup tastes! Thanks Julia :)

Atlanta RD

01/12/2009 07:13 PM

Rated this recipe:

We liked this too. Although thought there could be less of an oregano flavor. Also, I used balsamic vinegar. I think more sweetness would be good. I think I will put an apple in next time to add additional sweetness.


01/22/2009 04:06 PM

Rated this recipe:

This my most favorite stew recipe ever! I can't get enough of it!!


03/08/2009 05:24 PM

Rated this recipe: (no rating)

Every time someone new to the site is looking for something that tastes great without feeling like you need salt - I recommend this soup. I ALWAYS keep a supply in the freezer. It is an easy soup to play with too - I use baby limas rather than ford hook beans and I use fresh spinach and kale rather than frozen. I always use sweet potato too. On those nights when I need something quick - a bowl of soup and salad are just the thing. I have found a variety that I like but this one will always be at the very top!!!!!!!!! I would give it more than 5 stars if there were more. :)


05/29/2009 09:21 PM

Rated this recipe:

Thank you so much for sharing this delicious recipe. I have made it several times and I love it. I just made it using the frozen spinach for the first time instead of kale. I hope it is as good. I could eat this every day!
This comment was last edited on 05/29/2009 09:23 PM


09/05/2009 11:42 PM

Rated this recipe:

What a yummy soup! And what a bowl of nutrition this is! It's also very filling. My husband really liked it as well, although he added salt and Frank's Red Hot Sauce (which he adds to absolutely everything).

I pureed the lima beans since I'm not a huge fan (more psychological than taste). I also used both the yam and the kale. I added some extra celery, yam and pepper since I had some I needed to use up, and my 8 qt stockpot was filled about 1/4 inch from the brim (I'm estimating about 14 servings). :-) I also used red lentils instead of green since I had them on hand. I'll definitely make this again.


03/21/2010 01:17 PM

Rated this recipe:

Fantastic! This soup lives up to its excellent reputation in the discussion forums. I will make it again and again.

Monica & Ryan

04/04/2010 08:32 PM

Rated this recipe:

OK - I cannot believe that I waited this long to make this soup recipe. It is one of my favorites by far. DELICOUS!!! I used kale instead of frozen spinach, and forgot to put in the zucchini. I also used a fig flavored vinegar instead of raisin. This will definitely be a staple in our home. Thank you for this delicious recipe. ~Monica


11/25/2010 08:17 PM

Rated this recipe:

I loved this soup! I will admit that I was missing a few ingredients (the nuts!), this soup was still so delicious and satisfying. I can't wait to make it again the "proper" way. :) Thanks!


05/10/2011 12:52 PM

Rated this recipe:

Delicious! Changed it up based on what I had on hand (including braising greens from CSA bin and brown lentils) and personal taste (left out carrot juice - used water & nuts - don't like "creamy" soups). Also, used edamame instead of lima beans. Absolutely fabulous. Will make it again and again!


09/07/2011 07:19 PM

Rated this recipe:

WOW" is really good! the prep time is a little long, but worth it. I used Trader Joe's organic onions and garlic. I might be buying that organic garlic again. I also used baby Lima beans and liked the size. Great job Julia......your recipe keeps giving and giving.

Soon-to-be Healthy1

10/30/2011 05:06 PM

Rated this recipe: (no rating)

Love it! And so does my hubby. Will make this one often!


01/22/2012 11:27 PM

Rated this recipe:

I made this for the first time last week and it is very tasty. So many flavors mixing together. Just great! This will be a regular. It's a toss up between this and the Three Sisters Harvest Stew. Hubby says this one wins, though. Very hearty & filling.


07/22/2012 08:46 AM

Rated this recipe:

I made this exactly as the recipe describes. I expected it to be more flavorful with all of the seasonings and vegetables. It felt like there was something missing, but I couldn't tell you what. My husband thought it was sweet tasting and needed a little spice. The recipe makes alot of soup! I am going to try adding freshly chopped onion and cilantro on top of each serving to add a little fresh flavor.


10/04/2012 03:37 PM

Rated this recipe:

It was great before I added the cashews. But the cashews take away the nice fresh flavor of the vegetables. Vinegar helps a bit but Much better before you ad the cashews. I ate a bowl before.... after will try to give some of it away


05/09/2013 08:40 PM

Rated this recipe:

I am sure the soup may be outrageously thick, hearty and delicious, but with 20 ingredients, I doubt I'll try it any time soon. Please consider posting simpler recipes on a regular basis. Thanks!


05/13/2013 01:55 PM

Rated this recipe:

very good ... everyone at my house liked it!


01/26/2014 07:41 PM

Rated this recipe: (no rating)

Loved this soup!! YUM!!


05/20/2014 11:26 PM

Rated this recipe:

Great! Loved the vinegar punch at the end. Left out the Lima bean and used spinach. It was very good. Next time will use the kale, but never the Lima beans. Hahaha!
This comment was last edited on 05/20/2014 11:28 PM


06/20/2014 10:46 PM

Rated this recipe:

This was amazing, after I made some changes because I had a huge pot and found it bland. I turned it into a curry and it was deeeelish! I added lots cumin, graham masala, curry powder (yellow), white pepper and raisins. It turned out AMAZING!!! Will use the second half I froze as a sauce for cauliflower!


06/20/2014 10:46 PM

Rated this recipe:

This was amazing, after I made some changes because I had a huge pot and found it bland. I turned it into a curry and it was deeeelish! I added lots cumin, graham masala, curry powder (yellow), white pepper and raisins. It turned out AMAZING!!! Will use the second half I froze as a sauce for cauliflower!


06/20/2014 10:50 PM

Rated this recipe:

I found this a little bland, and it made such a huge pot! so I added lots of cumin, graham masala, yellow curry, white pepper and raisins. The raisins added just the right texture and balance to the spices I added. It came out fabulous! Will use the other half which is frozen as a sauce for cauliflower! Love all the protein in this recipe, perfect with a salad for lunch everyday!!!


08/20/2015 06:57 PM

Rated this recipe:

I made the recipe as written except for using red lentils and a yellow bell pepper. I love garlic so I added a bit more too! Makes a very big pot of soup--enough to freeze a number of servings and eat all week for lunch. I did not add the yam because my pot, although large, just couldn't hold any more goodness. Next time, I will add mushrooms too. Highly recommend.


03/12/2016 07:38 AM

Rated this recipe: (no rating)

Loved it, took out carrot juice and carrots (ran out) and it was still great. It's also pretty good with half the Cashews, just a little thinner.
This comment was last edited on 03/12/2016 07:38 AM


09/12/2017 02:03 PM

Rated this recipe:

I used to make this wonderful soup a lot, but now I am cooking for someone avoiding nightshades so wonder what to substitute. Anyone made this without tomatoes and peppers? Thanks in advance for any help!