Step aside, French onion soup and au revoir, buttery bisque! This creamy soup with lentil topping is a great meal during this season of transition from colder to warmer weather or, depending on where you are, from warmer to colder weather.
The soup is a great way to detox since it’s easy to digest and packed with nutrients, especially beta-carotene, that will have your skin glowing. The lentil-walnut topping lightens the dish and adds protein and fiber to turn it into a hearty meal. Lentils are packed with folic acid and protein and the walnuts add an omega-3 boost, making this a great energy-boosting meal, but also comfort food thanks to the sweet potato and creaminess of the soup. It’s half-salad, half-soup and all delicious.
This is an easy make-ahead meal to serve to a crowd or keep leftovers for yourself and enjoy the next day. Bon appétit!
Creamy Carrot-Sweet Potato Lentil Soup
- 2 large carrots
- 1 sweet potato (around 1 cup, diced)
- Salt/pepper to taste
- 1 Tbsp. of coconut oil
- 1 red onion
- 2 cloves of garlic
- 1 leek
- A piece of fresh ginger, to taste
- a pinch of cinnamon
- ½ cup of coconut milk or almond milk
- 1 cup of water (or more, depending on the size of your sauce pan — enough to cover the vegetables.)
Lentil topping ingredients
- ½ cup of French / “Du Puy” /green lentils, cooked
- 1 tsp. of Dijon mustard
- 1 tsp. of apple cider vinegar
- 1 tsp. of lemon juice
- 1 Tbsp. of olive oil (or ½ Tbsp of olive oil and ½ Tbsp of walnut oil)
- 1 tsp. of maple syrup
- A pinch of each of (or as many as you have or like of) the following spices: coriander, cinnamon, cayenne, cumin, turmeric, black pepper, sea salt, nutmeg, cloves, cardamom)
Optional (for an even creamier texture)
- 2 tsp. of tahini
- 2 Tbsp. of walnuts, toasted
Optional garnish (if you’re fancy)
- a few sprigs of herbs such as parsley or cilantro
- handful of arugula or spicy mustard greens and
- drizzle of walnut oil
Directions for soup
Add onion, garlic, ginger and leeks to a sautée pan on medium heat with coconut oil. Sautée for a few minutes or until the onions are translucent.
Peel and chop carrot and sweet potato into 1-inch chunks. Sautée for another few minutes.
Add spices. Cover vegetables with water. Lower heat, cover and let simmer until the veggies are soft. Add to a blender (preferably a Vitamix for the creamiest texture imaginable!) or mix with an immersion blender until smooth.
Add coconut or almond milk and stir.
For the lentil-walnut topping: Whisk all dressing ingredients together. Pour over lentils and mix well.
To serve. Warm soup over the stove. (The soup should be thick so it can hold the lentil topping … and fill you up!) Pour into a bowl, top with lentil mixture and toasted walnuts. Add garnish.
Rebecca Leffler’s new book “Green, Glam & Gourmande” is available here.
Photo Credit: Sandra Mahut
To learn more about plant-based nutrition, check out our video course The Ultimate Guide To Plant-Based Nutrition.