Red Lentil & Sweet Potato Bowl — heart healthy soup recipes
Warm, bright, and easy on the stomach, this anti-inflammatory bowl pairs red lentils and sweet potato with turmeric and ginger. It makes a soothing, nutrient-forward meal for one or two.
This recipe is great when you want a small, comforting meal without leftovers that overwhelm your fridge. The ingredients are common at most supermarkets and scale cleanly for 1–2 servings.
Cooking everything in one pot keeps cleanup minimal. Simmer until very soft, then mash or use an immersion blender for a creamy, easy-to-chew texture that’s kinder on digestion.
Ingredients You’ll Need
- 1/2 cup red lentils, rinsed
- 1 small sweet potato (about 8 oz / 225 g), peeled and cut into 1/2-inch cubes
- 1/2 small yellow onion, finely chopped
- 1 clove garlic, minced
- 1 teaspoon fresh ginger, grated (or 1/4 teaspoon ground ginger)
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon ground cumin (optional)
- 1 tablespoon olive oil
- 2 cups low-sodium vegetable broth (or low-sodium chicken broth)
- 1 handful fresh spinach or baby greens (about 1 cup)
- Juice of 1/2 lemon (about 1 teaspoon)
- Pinch of black pepper, and 1/8–1/4 teaspoon salt (optional)
- Plain yogurt or soft silken tofu for topping (optional)
You can serve this soup with a small side of cooked rice, soft bread, or a spoonful of mashed potato if you like.
Step-by-Step Recipe
- Warm a small pot over medium-low heat. Add olive oil and chopped onion. Cook, stirring occasionally, until soft and translucent, about 5 minutes.
- Add garlic, grated ginger, turmeric, and cumin. Cook 30 seconds until fragrant.
- Add sweet potato cubes, rinsed lentils, and broth. Bring to a gentle simmer. Reduce heat to low, cover, and simmer 18–20 minutes until the lentils and sweet potato are very soft.
- Stir in spinach and lemon juice. If you prefer a smoother texture, mash gently with a fork or potato masher, or pulse briefly with an immersion blender right in the pot until you reach the softness you like.
- Season with salt and pepper to taste. Serve warm with a dollop of yogurt or silken tofu if desired.
Tips and Easy Variations
Make it easier to chew
- Blend partially or fully for a creamy, gentle texture.
- Cook until the lentils and sweet potato break apart for softer bites.
- Use an immersion blender or mash with a potato masher to suit preferences.
Flavor & richness
- Use low-sodium broth and lemon juice to brighten instead of extra salt.
- Add 2 tablespoons canned light coconut milk at the end for silkiness.
- Increase fresh ginger for warmth or add a pinch of smoked paprika for depth.
Add-ins & swaps
- Stir in a few tablespoons of canned white beans or shredded cooked chicken for protein.
- Swap spinach for baby kale or chard—add earlier and simmer 2–3 minutes.
- Serve with cooked rice, soft bread, or mashed potato as a side.
Health highlights
- High in fiber and low in saturated fat for heart-friendly eating.
- Turmeric and ginger add anti-inflammatory flavor without extra salt.
- One-pot, gentle-texture meal that’s easy on digestion.
Storage and Leftovers
Fridge
Cool to room temperature, store in an airtight container, and refrigerate for up to 3 days.
Freezer
Freeze single portions in freezer-safe containers for up to 2 months.
Reheating
Reheat gently over low heat and thin with a splash of water or broth if it’s too thick.
Conclusion
Give this anti-inflammatory red lentil and sweet potato bowl a try—it’s a simple, gentle, small-portion option that fits well among heart healthy soup recipes.
The soft texture, short ingredient list, and one-pot method make it an easy go-to for quick, nourishing meals you can adjust to taste.
FAQ
Can I make this vegan?▶
Yes—use vegetable broth and skip the yogurt, or top with silken tofu for a vegan option.
Can I use other lentils?▶
Split red lentils cook fastest and give a creamy texture. Brown or green lentils work but need longer cooking and will retain more bite.
