Iron-Rich Red Lentil & Sweet Potato Soup

Name: Iron-Rich Red Lentil & Sweet Potato Soup
Prep time: 10 min
Cook time: 4 h
Total time: 4 h 10 min
Yield: 6 servings
Ingredients: 2 cups dried red lentils, rinsed; 2 medium sweet potatoes, peeled and cubed; 1 can (14.5 oz) diced tomatoes; 6 cups vegetable broth; 1 large onion, diced; 4 cloves garlic, minced; 1 tablespoon fresh ginger, grated; 2 teaspoons ground cumin; 1 teaspoon ground turmeric; 1 teaspoon smoked paprika; 2 tablespoons lemon juice; 2 cups fresh spinach; Salt and pepper to taste

A velvety, iron-packed soup specifically crafted for pregnancy nutrition — red lentils and sweet potato create a naturally creamy base with vitamin C-rich tomatoes to boost iron absorption.

PROTEIN 32g

CALORIES 360

P:E RATIO 8.9

TIME 250m

YIELD 6

Creamy orange-colored red lentil and sweet potato soup with wilted spinach in a bowl

P:E 8.9

ELITE DENSITY

2 cups dried red lentils, rinsed HIGH FIBER

2 medium sweet potatoes, peeled and cubed CARB BASE

1 can (14.5 oz) diced tomatoes PRODUCE

6 cups vegetable broth FLAVOR

1 large onion, diced FLAVOR

4 cloves garlic, minced FLAVOR

1 tablespoon fresh ginger, grated FLAVOR

2 teaspoons ground cumin FLAVOR

1 teaspoon ground turmeric FLAVOR

1 teaspoon smoked paprika FLAVOR

2 tablespoons lemon juice FLAVOR

2 cups fresh spinach HIGH FIBER

Salt and pepper to taste FLAVOR

Storage: Refrigerate for up to 5 days or freeze individual portions for up to 3 months.
Batching: The vitamin C in the tomatoes and lemon juice helps your body absorb the iron from the lentils — a crucial nutrient during pregnancy.
Reheat: Reheat on the stove over medium heat, adding a splash of broth if the soup has thickened. Microwave works too — 2-3 minutes with stirring.

EXECUTION STEPS

THE MACRO PREP

Add rinsed lentils, cubed sweet potatoes, diced tomatoes, onion, garlic, ginger, cumin, turmeric, paprika, and vegetable broth to the slow cooker.

HIGH HEAT SEAR

Stir to combine. Cover and cook on Low for 6-8 hours or High for 3-4 hours until lentils and sweet potatoes are completely tender.

VEGGIE STEAM-SAUTÉ

Use an immersion blender to partially blend the soup — leave some chunks for texture, or blend completely smooth if preferred.

HIGH HEAT SEAR

Stir in fresh spinach and lemon juice. The spinach will wilt from the residual heat in about 2 minutes.

STEP 5

Taste and adjust seasoning with salt, pepper, and additional lemon juice.

STEP 6

Ladle into bowls and serve. This soup also pairs beautifully with crusty bread.

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Iron-Rich Red Lentil & Sweet Potato Soup

INVENTORY LIST

MEAL PREP LOGISTICS

EXECUTION STEPS

THE MACRO PREP

HIGH HEAT SEAR

VEGGIE STEAM-SAUTÉ

HIGH HEAT SEAR

STEP 5

STEP 6

PRIMARY CATEGORY

RELATED INGREDIENTS

FULL EXECUTION PLANS