Warm Up with Nutritious Citrusy Lentil and Sweet Potato Soup

Warm Up with Soothing Citrusy Lentil and Sweet Potato Soup

As temperatures drop and autumn sets in, few foods provide as much comfort and warmth as a hearty, nutrient-rich soup. This citrusy lentil and sweet potato soup blends Middle Eastern flavors with sweet potatoes, one of nature's most nutritious veggies. Bursting with protein, fiber, vitamins, and minerals, this soup may not only warm you up on chilly days but also provide an array of potential health benefits. Read on to learn more about the ingredients in this soup, and find a recipe to make it at home.

The Health Benefits of Sweet Potatoes

Sweet potatoes lend their creamy texture, natural sweetness, and impressive nutrition profile to this soothing soup. Often confused with yams, sweet potatoes are root vegetables packed with vitamins, minerals, and disease-fighting plant compounds. Some of the top nutrients found in sweet potatoes include:

• Vitamin A - Sweet potatoes are an excellent source of beta-carotene, which forms vitamin A needed for eye health and a strong immune system.
• Vitamin C - Important for collagen formation, immune function, and antioxidant activity. Just one medium sweet potato provides about 35% of your daily vitamin C needs.
• Potassium - Crucial for heart health, fluid balance, and muscle and nerve function. Sweet potatoes are higher in potassium than bananas.
• Fiber - The high fiber content of sweet potatoes promotes digestive health and stabilizes blood sugar levels.
• Antioxidants - Sweet potatoes contain antioxidant compounds like anthocyanins that may help fight inflammation and reduce disease risk.

Thanks to their excellent nutrition and relatively low glycemic index, sweet potatoes are one of the best foods for individuals with diabetes. They provide sustained energy without spiking blood sugar. Their fiber and antioxidants also benefits heart health, gut health, and immunity.

The Benefits of Lentils

Providing protein, fiber, and essential minerals, lentils complement the sweet potatoes beautifully in this soup. These tiny legumes are packed with nutrition, and making them a regular part of your diet offers many potential upsides such as:

• Plant-based protein - Lentils provide over 9 grams of protein per half cup cooked, helping support muscle mass without excess saturated fat.
• Soluble fiber for digestive health - The soluble fiber in lentils helps feed good gut bacteria, promotes regularity, and improves cholesterol levels.
• Iron for energy - Lentils are an excellent vegetarian source of iron needed to produce hemoglobin and prevent anemia.
• Blood sugar management - Lentils have a low glycemic index and help slow digestion, making them very diabetes-friendly.
• Heart health - Studies show lentils may reduce several heart disease risk factors, like high blood pressure and "bad" LDL cholesterol.

Replacing meat with lentils just a few times per week provides a wealth of benefits. When combined with sweet potatoes, you get a soup that's vegetarian, gluten-free, and packed with nutrients your body needs.

Middle Eastern Flavors

While sweet potatoes and lentils create the base, this soup gets its kick from fragrant Middle Eastern spices. Warming cumin, coriander, and cinnamon add layers of earthy flavor. Fresh ginger, garlic, and chili pepper provides a spicy zing. And bright citrus notes from lemon juice and zest cut through it all.

Here's an overview of some of the starring spices and their nutritional benefits:

• Cumin - This aromatic spice contains antioxidants and has shown anti-inflammatory, anti-cancer, anti-diabetic, and immune-supporting effects in studies.
• Coriander - Provides antioxidants and has demonstrated antimicrobial, anti-inflammatory, and cholesterol-lowering activity in research.
• Cinnamon - Known for its antioxidant and anti-inflammatory properties. May help reduce heart disease risk factors.
• Ginger - Contains anti-inflammatory compounds called gingerols. May ease nausea, digestive issues, pain, and support immunity.
• Garlic - Boosts immune cell activity. Helps lower blood pressure and cholesterol. Has antioxidant and antibacterial effects.

So in addition to lending addictive flavor, these spices and herbs also provide health perks! Their antioxidants and anti-inflammatory compounds add to the overall nutritional impact of this nourishing soup.

Selecting Ingredients

Taking care to select high-quality ingredients is key to getting the most nutrition and flavor from this soup. Here are some tips for choosing optimal ingredients:

• Sweet potatoes - Select firm, smooth-skinned sweet potatoes without bruises or soft spots. Choose smaller ones, as they tend to be sweeter.
• Lentils - Look for dried lentils without shriveled or broken seeds. Rinse well before cooking.
• Spices - Choose fresh, recently ground spices for maximum flavor and nutritional value.
• Ginger - Opt for fresh ginger root over dried powder, which fades in flavor. Pick smooth, unshriveled pieces.
• Garlic - Choose fresh bulbs that are firm and avoid sprouted cloves.
• Lemons - Select heavy lemons that give slightly when squeezed. Thin-skinned Meyer lemons have milder juice.
• Veggie broth - Use a reduced-sodium broth for more control over seasoning.
• Coconut milk - Canned, full-fat coconut milk makes the creamiest soup base.

With high-quality ingredients, your soup will have delicious, bold flavor in every spoonful!

Healthy Add-Ins

One of the great things about soup is how versatile it is for adding extra veggies and nutrients. Try stirring in any of these optional healthy add-ins:

• Kale, spinach, or chard - Extra vitamins and minerals
• Zucchini - Low calorie volume
• Carrots - Vitamin A and fiber
• Bell pepper - Vitamin C and antioxidants
• Parsnips - Lower glycemic index than white potatoes
• Chickpeas - Plant-based protein and fiber
• Fresh herbs - Flavor and phytonutrients

You can also top each bowl with extras for flavor, crunch, and nutrients like:

• Toasted pine nuts or almonds
• Plain Greek yogurt
• Crumbled feta cheese
• Sliced avocado
• Chopped cilantro
• Lime wedges

Let your creativity run wild to pack even more tasty nutrition into this adaptable soup!

Tips for Improving Digestibility

The combination of fiber-rich sweet potatoes and lentils makes this soup very gut-healthy. However, for some individuals, the high fiber content can also pose a challenge for digestibility. Here are some tips to make this soup easier on sensitive stomachs:

• Soak dried lentils overnight, drain, and rinse before cooking to reduce oligosaccharides that can cause gas.
• Chop sweet potatoes into small pieces so they cook down and soften fully.
• Puree a portion of the soup to reduce texture issues.
• Add fresh ginger, fennel, mint, or chamomile to ease digestion.
• Include a fat source like coconut milk or olive oil to improve nutrient absorption.
• Eat slowly, chew thoroughly, and drink fluids to aid digestion.
• Limit portion size and avoid overeating high-fiber foods in one sitting.

Paying attention to food preparation, eating habits, and individual tolerance levels can help maximize the benefits of this nourishing soup.

Storing and Freezing Leftovers

Like many soups, the flavors in this dish improve after sitting, making leftovers a tasty option. To store leftovers:

• Let soup cool completely before transferring to airtight containers.
• Store in the refrigerator for 3-5 days.
• Add a little extra broth or water when reheating as soup will thicken.
• Alternatively, portion into freezer bags, seal, and freeze for 1-2 months.
• Thaw frozen soup overnight in the fridge before reheating.

Freezing in single-serve portions makes it easy to pull this nutritious soup out whenever you need a quick, wholesome meal on busy days.

A Nourishing Citrusy Lentil and Sweet Potato Soup Recipe

Now that you know the ingredients and benefits, get ready to make this vibrant Middle Eastern-inspired soup. Adjust spices to your taste and feel free to add other veggies you enjoy. Here is one delicious recipe to try:

Ingredients:

• 1 tbsp olive oil
• 1 large yellow onion, diced
• 3 cloves garlic, minced
• 1 tbsp grated fresh ginger
• 2 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp cinnamon
• 1/4 tsp cayenne pepper (optional)
• 4 cups veggie broth
• 1 lb sweet potatoes, peeled and chopped
• 1 cup dried green or brown lentils, rinsed
• 1 (14 oz) can coconut milk
• Juice and zest of 1 lemon
• 1/4 cup chopped cilantro
• Salt and pepper to taste

Instructions:

1. In large pot, heat olive oil over medium heat. Add onion and saut 5 minutes until translucent.
2. Add garlic, ginger, cumin, coriander, cinnamon, and cayenne (if using). Saut 30 seconds until fragrant.
3. Pour in broth and stir, scraping any browned bits from pot bottom. Add sweet potatoes and lentils.
4. Bring to boil then reduce heat. Simmer 20-25 minutes until lentils and sweet potatoes are very soft.
5. Remove pot from heat. Stir in coconut milk, lemon juice, lemon zest, and 3 Tbsp chopped cilantro.
6. Puree soup to desired consistency using immersion blender. Alternatively, puree a portion to thicken broth.
7. Season with salt, pepper, and more lemon juice if desired. Ladle into bowls and top with remaining cilantro.

For extra flavor and nutrients, top with desired toppings of your choice. This soup freezes well, so make a big batch to enjoy all season long!

Bring On the Heat with Citrusy Lentil and Sweet Potato Soup

When cooler weather hits, warm yourself from the inside out with this nourishing citrusy lentil and sweet potato soup. The blend of spices, herbs, sweet potatoes, and lentils provides a punch of vitamins, minerals, antioxidants, and anti-inflammatory compounds that support overall wellness.

So grab your coziest sweater and whip up a batch of this comforting soup. Its array of nutrients can help keep your immune system strong as you head into autumn and winter. Just one bowlful may have you feeling oh-so warm on even the chilliest day!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.