My Easiest Clean Eating Dinner: One-Pot Lentil Soup with Sweet Potatoes & Spinach
If there's one recipe I rely on during the colder months, it’s this lentil soup with sweet potatoes and spinach—the kind of cozy, hearty meal that makes winter feel warmer from the inside out. As someone who develops recipes for busy home cooks and families, I’ve learned that the best meals are the ones that don’t require perfection, fancy ingredients, or hours in the kitchen.
This recipe fits all of that. It’s clean eating, budget friendly, vegan, vegetarian, low fat, quick, and truly one of the easiest healthy family dinners you can make. And because everything comes together in one pot, it’s perfect for weeknights when cleanup needs to be as easy as the cooking.
I’ve made this soup more times than I can count—sometimes to warm myself up after writing a long day of food articles, other times when I needed something comforting but wholesome. Each time, it reminds me why clean eating meals don’t need to be complicated to be delicious.
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Why This Soup Works for Winter Comfort
There’s something deeply satisfying about a bowl of hearty winter soup. The sweet potatoes melt into the broth, the lentils give it body, and the spinach adds a fresh finish that keeps the dish balanced. It’s the perfect combination of warmth, comfort food, and nourishment.
This recipe checks all the boxes:
- Comforting without being heavy
- Nutritious with plant-based protein and fiber
- Budget friendly—lentils and sweet potatoes are extremely affordable
- Quick and cooks in under 35 minutes
- Clean eating approved with whole, simple ingredients
It’s the kind of homemade comfort food that nourishes you physically and mentally on cold winter nights.
Ingredients You’ll Need (With Exact Measurements)
Here’s everything required to make one pot of this hearty, clean eating soup:
- 1 tablespoon olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic, minced
- 1 cup dried brown or green lentils, rinsed
- 2 medium sweet potatoes, peeled and cut into 1-inch cubes (about 3 cups)
- 4 cups low-sodium vegetable broth
- 2 cups water
- 2 cups fresh spinach, loosely packed
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- 1 teaspoon dried thyme
- 1 teaspoon salt (or to taste)
- ½ teaspoon black pepper
- Optional: 1 tablespoon lemon juice for brightness
These ingredients are easy to find, affordable, and fully aligned with clean eating principles. They also make this soup naturally vegan, vegetarian, and low fat.
Health Benefits: Why This Soup Fits Perfectly into Clean Eating
Clean eating meals focus on whole ingredients, minimal processing, and nutrient-dense choices—and this recipe embodies that philosophy beautifully.
- Lentils: Packed with plant-based protein, fiber, folate, and iron. They keep you full for hours.
- Sweet potatoes: A source of complex carbs, beta carotene, and antioxidants.
- Spinach: Loaded with vitamins A, C, and K, plus essential minerals.
- Low fat: There’s only 1 tablespoon of olive oil—enough for flavor without heaviness.
This soup is especially great for healthy family dinners because it offers a complete, balanced meal in a single bowl.
How to Make This One-Pot Lentil Soup (Step-by-Step)
As someone who tests recipes often, I can confidently say this is one of the most foolproof soups I’ve made. Even when I’m tired or short on time, this dish requires almost no effort.
- Heat the olive oil in a large pot over medium heat.
- Sauté the onion and garlic for 3–4 minutes until fragrant.
- Add the lentils, sweet potatoes, broth, water, and seasonings.
- Bring to a boil, then reduce heat and let simmer for 25 minutes.
- Stir in the spinach until wilted.
- Taste and adjust seasoning. Add lemon juice if desired.
That’s it—your clean eating winter comfort food is ready. Truly a one-pot wonder.
My Must-Have Tools for Making This Recipe (Amazon Recommendations)
Since I’ve made this dish so many times, I’ve learned which tools make the process even easier. Here are three of my favorite Amazon finds that elevate this recipe and make clean eating cooking simpler.
1. Heavy-Duty Dutch Oven
A sturdy Dutch oven distributes heat evenly and keeps soups like this perfectly simmered. It also lasts for years and makes one-pot meals so much easier.
CTA: Grab this Dutch oven on Amazon to make your winter cooking effortless.
2. Stainless Steel Measuring Cups & Spoons
Accurate measurements ensure your lentil soup turns out perfect every time. A good set of stainless steel measuring cups is essential for clean eating recipes.
CTA: Get this durable measuring set on Amazon for consistent, precise cooking.
3. Chef’s Knife for Easy Chopping
Chopping sweet potatoes can be tough without a sharp, comfortable knife. This Amazon favorite makes prep quick and safe—especially for hard veggies.
CTA: Upgrade your knife on Amazon and cut meal prep time in half.
Flavor Variations & Customizations
One thing I love about this recipe is how flexible it is. Over the years, I’ve experimented with variations depending on my mood or what I had in the fridge.
- Add coconut milk for a creamy touch (still vegan!)
- Add red pepper flakes for heat
- Use kale instead of spinach for extra texture
- Add turmeric for anti-inflammatory benefits
- Squeeze lemon before serving to brighten the broth
You can also blend half the soup and mix it back in for a creamier, thicker texture without adding fat.
Serving Suggestions
While this soup is perfect on its own, here are some ways I love to serve it:
- With crusty whole grain bread
- Over quinoa or brown rice for extra protein
- Alongside a simple green salad
- With roasted vegetables for an even heartier meal
This recipe is fantastic for meal prep because it stores well in the fridge for up to four days and freezes beautifully.
Why This Recipe Belongs in Your Weekly Meal Plan
After writing so many recipes over the years, I can confidently say this one stands out. It’s easy, hearty, nourishing, homemade, and incredibly budget friendly. It’s the kind of dish you’ll return to every winter because it checks every box: flavor, comfort, nutrition, and simplicity.
Whenever I make it, I feel grounded—like I’m taking care of myself with something wholesome and clean. And I hope it becomes the same kind of winter comfort food for you, too.
Final Thoughts
If you’re looking for a reliable clean eating recipe that’s simple, hearty, low fat, and perfect for winter meals, this one-pot lentil soup with sweet potatoes and spinach is the answer. It’s a homemade dish that tastes like comfort and nourishment in every spoonful.
Try it, save it, share it—and enjoy a bowl of clean eating goodness tonight.
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