Sweet Potato Lentil Soup with Spinach
Sweet potato cubes and brown lentils simmer with cumin and mild curry, then finish with spinach, coconut milk and lemon. A warming pot for autumn lunches.
Lunch · Vegan · Vegetarian · Dairy-free · Fall · Make ahead
Fresh tomatoes, sweet red peppers, onion and garlic roast until browned, then blend with vegetable broth and basil into a smooth autumn soup.
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Allow about 20 minutes to wash and cut the vegetables, 30 to 35 minutes to roast, 10 minutes to cool before blending, and 10 minutes to simmer. Some tasks overlap slightly.
Durations are taken from the method and may overlap. Some preparation steps are not timed. Optional stages are separate from the main meal.
Heat the oven to 230°C (450°F). Line two large rimmed baking sheets with parchment rated for that temperature. Wash the tomatoes, peppers and basil. Core and quarter the tomatoes; stem, seed and quarter the peppers; cut the onion into thick wedges.
Divide the tomatoes, peppers, onion and garlic between the sheets. Drizzle with 2 tablespoons olive oil and season with oregano, thyme, 1/2 teaspoon salt and the pepper. Arrange the tomatoes and peppers cut-side down where possible, leaving space between pieces.
Roast for 30 to 35 minutes, rotating the pans and turning the onion once, until the tomatoes have collapsed, the pepper edges are blackened and the onion is tender. Remove any garlic cloves that brown early. Cool for 10 minutes, then pull away loose blackened pepper skins with tongs; a little char can remain.
Warm the remaining tablespoon olive oil in a large pot over medium heat. Add the tomato paste and cook for 1 to 2 minutes, stirring, until it darkens slightly. Scrape in the roasted vegetables and all their juices, then add the vegetable broth. Bring to a gentle simmer for 10 minutes.
Remove the pot from the heat and add the basil. Blend with an immersion blender until smooth. If using a countertop blender, let the soup cool further, work in small batches with the jar no more than half full, vent the lid and cover it with a folded towel before blending. Never seal hot liquid in a blender.
Return the soup to the pot if needed. Stir in the lemon juice and remaining 1/4 teaspoon salt. Add broth a little at a time if the soup is thicker than preferred. Warm gently, taste and adjust seasoning, then divide into six bowls and add optional basil. Cool leftovers promptly in shallow containers, refrigerate within 2 hours and use within 2 to 3 days.
Remove skins that are loose and heavily blackened after roasting. You do not need to remove every small piece. Let the peppers cool enough to handle safely and use tongs rather than rinsing away their flavour.
The written roasting time and quantity are designed for fresh field tomatoes. For canned tomatoes, use a recipe developed for them because their liquid level and roasting behaviour differ.
An immersion blender keeps the soup in the pot. For a countertop blender, cool the soup further, fill the jar no more than halfway, vent the lid and cover it with a folded towel. Blend in batches and keep hands away from escaping steam.
Reheat only the portion needed. Bring soup to a full rolling boil while stirring, or confirm 74°C (165°F) with a clean food thermometer. Discard any reheated portion that is not eaten.
Yes. Cool it promptly, transfer to freezer-safe containers with expansion space and freeze. Thaw in the refrigerator, then bring to a rolling boil while stirring before serving.
Use the recipe’s specific storage directions when provided. Read the food storage guide for chilling and reheating food, and the measures guide before changing portions or ingredients.
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Adapted from Health Canada’s roasted tomato, pepper and bean soup for the high-heat roasting and broth method. This six-bowl version omits the beans, roasts onion and garlic with the vegetables, and uses tomato paste, basil and lemon. Foodland Ontario informed the fresh tomato and pepper pairing.
Adapted from Health Canada: roasted tomato, pepper and bean soup.Additional guidance: Foodland Ontario: roasted red pepper and tomato soup · Foodland Ontario: seasonal availability guide · Health Canada: food safety tips for leftovers