Cooking for Wellness

Sweet Potato, Parsnip and Red Lentil Soup

Nov. 5, 2016

A rich, creamy soup that is delicious on a cool autumn day. The red lentils and sweet potato provide a deep color and hearty texture. Lentils cook quickly and are a source of protein and dietary fiber. Parsnips are a root vegetable with a distinctive sweet flavor. They look like large cream colored carrots and contain vitamin C and dietary fiber. Commonly used in soups, or roasted. Top the soup with a drizzle of pumpkin seed oil for rich flavor.

Garam masala is a blend of spices and typically includes cardamom, cumin, cinnamon, cloves, and black pepper. These spices also have anti-inflammatory properties. Garam masala is very aromatic and provides a warm and sweet flavor.

parsnip lentil soupYields:

  • 6 cups


  • 1 Tbsp Olive oil
  • ½ sweet onion, chopped (about ¾ cup)
  • ¼ tsp salt
  • 1 clove garlic, minced
  • ½ tsp garam masala
  • ½ tsp turmeric
  • ¼ tsp chili powder
  • 1/8 tsp cinnamon
  • 4 cups vegetable broth, preferably low sodium
  • 1 medium sweet potato, peeled and diced (about 2 cups)
  • 1 medium parsnip, peeled and diced (about ¾ cup)
  • 1 cup dry red lentils
  • 1/2 tsp fresh ginger, grated
  • 1 tsp apple cider vinegar
  • ½ cup water, as needed for consistency


  1. Heat oil in braising pan over medium heat. Add onions and salt. Sauté for about 3 minutes or until soft.
  2. Add the garlic, garam masala, turmeric, chili powder and cinnamon. Stir and cook for 1 minute.
  3. Pour in ½ cup of broth to deglaze the pot, stirring to loosen any bits stuck to the bottom; cook until the broth is reduced by half.
  4. Add the diced sweet potato and diced parsnips; sauté for about 5 minutes.
  5. Add the remaining broth and red lentils. Stir well to combine. Cover; bring to a boil. Reduce heat and simmer for about 15 minutes until the lentils and vegetables are tender.
  6. Puree the soup to a smooth consistency with an immersion blender. Stir in grated ginger and apple cider vinegar. If the soup is too thick, add water in small amounts to adjust consistency.