Sweet Potato Soup with Red Lentils & Hemp Hearts

Most of you can feel Spring in the air…the Daffodils and Tulips have just popped and are ripe for the picking (for the local deer, that is), and we’re feverishly planning out this year’s plantings.  We can officially say Winter is over. And as much I love the cooler months, I am ready to welcome the sunshine, fresh garden fruits and vegetables, and time on the open water with my family.

BUT, before we say goodbye to the snow and chilly weather, I thought I would sneak in one last comforting recipe for you all.  This is one of my all time favourite soup blends; a recipe inspired by a humble can on the store shelf!

This soup features a lovely medley of sweet potato, red lentils, ginger and, surprisingly, hemp hearts. It’s no doubt a savory blend with a subdued sweetness and a thick velvety texture (dairy-free of course). 

Hemp hearts and a wonderful unique flavour and creaminess to this soup; they’re know for their earthy taste and they pair well with the other ingredients in this recipe. If you wish, you can certainly omit the hemp hearts if they aren’t available in your area; the recipe will taste just as good

Hemp hearts contain omega 3 and protein.  Turmeric adds enhances the beautiful colour of this recipe.  A touch of cider vinegar rounds out the flavours for a satisfying meal or side.

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SWEET POTATO SOUP with RED LENTILS & HEMP HEARTS

A creamy and savory blend of sweet potatoes and red lentils and the nutrition of hemp hearts. This soup blend has a slight sweetness to it rounded out with notes of garlic, ginger and cider vinegar. Makes a great side or full meal for those chilly days!

Course Main Course

Keyword hemp, red lentil, sweet potato

Prep Time 10 minutes

Cook Time 35 minutes

Total Time 45 minutes

Servings 8

Ingredients

• 2 tbsp olive oil
• 2 medium sweet potatoes diced (550g)
• 1 small white onion chopped (~ 100g)
• 2 cloves garlic minced
• 1 tbsp diced ginger root
• 1/2 tsp ground turmeric
• 1 bay leaf
• 1 cup red lentils rinsed
• 1 cup crushed tomatoes
• 5 cups filtered water
• 1/3 cup hemp hearts
• 1 cup unsweetened almond milk
• 2 tbsp apple cider vinegar
• salt & pepper to taste

Instructions

1. In a large soup pot, heat the olive oil. Add the diced onions, garlic and ginger and cook until slightly browned and fragrant (about 3-5 minutes). Add the diced sweet potatoes, turmeric, crushed tomatoes, red lentils, salt & pepper and bay leaf and stir to combine. Add in the filtered water and stir to combine.
2. Increase the temperature to high and bring the soup to a boil. Reduce heat and let the soup simmer for 25-30 minutes or until the sweet potatoes and lentils are fully cooked.

3. Remove the pot from heat and carefully remove the bay leaf. Using an immersion blender, puree the soup until it is smooth and even. Add in the almond milk, hemp hearts and apple cider vinegar and blend until smooth. Season with salt and pepper to taste.

4. Serve with a sprinkle of hemp hearts for garnish and fresh cracked pepper.

Recipe Notes

This soup will keep well covered in the fridge for several days. If you prefer to omit the hemp hearts, the soup will still be good.