Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Sweet Potato and Lentil Soup Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

3.9 from 22 reviews

  • Author: Sara
  • Total Time: 40 minutes
  • Yield: 4–6 servings
  • Diet: Vegan

Description

This sweet potato and lentil soup is a hearty and nourishing plant-based dish, naturally creamy from tender sweet potatoes and red lentils. Perfectly spiced with cumin, paprika, and optional turmeric and ginger, it offers a warm, comforting flavor ideal for weeknight dinners, meal prepping, or chilly day meals. The soup is vegan, gluten-free, and dairy-free, making it suitable for a variety of dietary preferences, and can be easily customized with optional ingredients like lemon juice, chili flakes, chickpeas, or greens for extra nutrition.

Ingredients

Main Ingredients

  • 2 tbsp olive oil
  • 1 small onion, diced
  • 3 cloves garlic, minced
  • 1 tbsp fresh ginger, grated (optional)
  • 1 tsp ground cumin
  • ½ tsp ground paprika
  • ¼ tsp ground turmeric (optional)
  • 2 medium sweet potatoes, peeled and diced
  • 1 cup red lentils, rinsed
  • 5 cups vegetable broth
  • 1 can (14 oz) coconut milk (or ¾ cup cream)
  • 1 tsp salt (adjust to taste)
  • ½ tsp black pepper

Optional Ingredients

  • Squeeze of lemon juice or chili flakes (for serving)
  • Chickpeas (for added protein)
  • Spinach or kale (added during last few minutes for extra greens)

Instructions

  1. Heat Oil and Sauté Aromatics: Heat olive oil in a large pot over medium heat. Add the diced onion and sauté for 4–5 minutes until soft and translucent.
  2. Add Spices and Garlic: Stir in the minced garlic, grated ginger (if using), ground cumin, ground paprika, and turmeric (if using). Cook for about 30 seconds until fragrant, stirring frequently to avoid burning.
  3. Add Vegetables, Lentils, and Broth: Add the peeled and diced sweet potatoes, rinsed red lentils, and vegetable broth to the pot. Stir to combine all ingredients.
  4. Simmer the Soup: Bring the mixture to a boil, then reduce heat to low and let simmer uncovered for 25–30 minutes, or until the lentils and sweet potatoes are very tender.
  5. Add Coconut Milk and Season: Stir in the coconut milk, salt, and black pepper. Adjust seasoning to taste.
  6. Blend for Creaminess (Optional): For a creamier texture, use an immersion blender to blend part or all of the soup until smooth, or leave as is for a chunky consistency.
  7. Final Adjustments and Serve: Taste again and adjust seasoning if needed. Serve warm, with an optional squeeze of lemon juice or sprinkle of chili flakes for added brightness and heat.

Notes

  • Red lentils naturally break down during cooking, contributing to a creamy texture without needing to blend.
  • For extra protein, add cooked chickpeas at the end of cooking.
  • Add spinach or kale during the last few minutes of simmering for delicious greens and added nutrients.
  • The soup stores well in the fridge for up to 4 days and freezes beautifully for longer storage.
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Category: Soup
  • Method: Stovetop
  • Cuisine: International

Find it online: https://sarasplate.com/sweet-potato-and-lentil-soup-recipe/