Spiced Sweet Potato & Lentil Soup with Spinach
Spiced Sweet Potato & Lentil Soup with Spinach balances earthy lentils and velvety sweet potatoes with warming garam masala and turmeric. Hints of garlic and a gentle kick of red pepper flakes round it out, while fresh spinach adds brightness. Serve this comforting bowl for an easy weeknight dinner or a cozy weekend lunch.
- Prep15 mins
- Cook35 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Spiced Sweet Potato & Lentil Soup with Spinach, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 66 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 28 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 45
- Heart Health
- 82
- Metabolic
- 56
- Digestive
- 34
- Inflammatory
- 53
- Performance
- 61
- General Wellness
- 1
Heat olive oil in a large pot over medium heat. Cook and stir the onion and the garlic in the hot oil until fragrant, 2 to 4 minutes. Cook and stir the garam masala, turmeric, and red pepper flakes into the onion mixture until coated, about 2 more minutes.
- 2
Stir the broth and the lentils into the onion mixture; bring to a boil, then reduce the heat to low, cover, and cook until the lentils are softened but still slightly firm, about 15 minutes.
- 3
Stir in the sweet potatoes; bring to a boil, reduce the heat to low, cover, and simmer until the sweet potatoes are tender and the lentils are fully cooked, about 10 minutes. Add the spinach; cook until wilted, 3 to 5 minutes. Season with salt.
- Calories 231.78 kcal Moderate 12%
- Protein 13.52 g Good Source 27%
- Carbohydrate 34.41 g 13%
- Total Fat 5.93 g Moderate 8%
- Saturated Fat 1.29 g Moderate 6%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 3.44 mg Low Source 1%
- Sodium 886.01 mg High 39%
- Dietary Fiber 12.38 g Good Source 44%
- Total Sugars 4.68 g --
- Added Sugars 1.15 g Low Source 2%
- Calcium 205.59 mg Moderate 16%
- Iron 6.55 mg Good Source 36%
- Potassium 1166.63 mg Good Source 25%
- Vitamin A 276.65 mcg Good Source 31%
- Vitamin C 12.38 mg Moderate 14%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Garlic 🧄
- Onions 🧅
About This Recipe
Spiced Sweet Potato & Lentil Soup with Spinach is an Indian dinner recipe made with 11 ingredients. It takes about 50 mins, serves 4, and is rated easy. Key ingredients include Chopped Spinach, Garam Masala, Garlic, and Ground Turmeric. Each serving provides about 231.78 kcal, and is a good source of protein.
Recipe Questions
- What is Spiced Sweet Potato & Lentil Soup with Spinach?
- It is an Indian soup recipe made with 11 ingredients, usually served for dinner or lunch or soup.
- What is Spiced Sweet Potato & Lentil Soup with Spinach made of?
- The main ingredients are Chopped Spinach, Garam Masala, Garlic, Ground Turmeric, Lentils. The full list of 11 is above.
- What goes well with Spiced Sweet Potato & Lentil Soup with Spinach?
- Explore these Indian side-dish recipes.
- How long does it take to make Spiced Sweet Potato & Lentil Soup with Spinach?
- About 50 mins in total: 15 mins to prepare and 35 mins to cook.
- How many calories are in one serving?
- One serving provides about 231.78 kcal. The full nutrition breakdown is above.
- Is Spiced Sweet Potato & Lentil Soup with Spinach easy to make?
- This recipe is rated easy, with 11 ingredients and 3 steps.
- Is Spiced Sweet Potato & Lentil Soup with Spinach healthy?
- Spiced Sweet Potato & Lentil Soup with Spinach has an easyChef Pro health score of 60/100. Per serving, it provides 231.78 calories and 13.52 g of protein, or 27% of the Daily Value. It is a good source of dietary fiber, iron, potassium and vitamin A. Worth noting per serving: sodium at 886.01 mg (39% of the Daily Value) and saturated fat at 1.29 g (6% of the Daily Value). It contains Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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