Red lentil sweet potato soup is cozy, hearty and filled with curry inspired flavors. This easy vegan soup uses coconut milk to make it creamy, while the potatoes provide natural sweetness. The red lentils add a nice texture along with plant based protein!
This red lentil coconut soup is warm and comforting. It is flavored with spices such as cumin, ginger and turmeric! For more of a dahl-inspired dish, serve the soup alongside a bowl of rice and naan.
Lentil and potato soup is popular during the fall and winter months when you're craving a cozy bowl of soup. It pairs well with air fryer crostini, or garlic knots made from pizza dough with a side of broccoli beet salad.
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Why You'll Love This Recipe
- You only need 30-40 minutes to make this simple vegetarian soup.
- There is no need to soak the lentils or peel the potatoes! This cuts down on prep time.
- Lentils are a great source of protein, fiber, potassium and magnesium!
Ingredient Notes
- Olive Oil - used to saute the veggies.
- Onions Carrots & Celery - the basic building blocks to any delicious soup.
- Garlic & Ginger - these aromatics add a ton of flavor.
- Sweet potatoes - (also known as kumara) keep the skin on or peel it off with a veggie peeler. I like to keep the skin on.
- Red lentils - red lentils tend to cook faster than other varieties. Feel free to use other lentil varieties but you may need to adjust cooking time. Red lentils are usually split rather than whole.
- Spices - turmeric, sage, cumin, salt and pepper.
- Vegetable broth - I like to use low sodium veggie broth or make my own veggie scrap broth.
- Coconut milk - use full fat coconut milk from a can.
Substitutions and Variations
- Lentils - swap in brown lentils, yellow lentils or green lentils in place of red. You may need to adjust cooking time.
- Less fat - use light coconut milk instead of low fat.
- Thicker - partially blend the soup using an immersion blender.
- With greens - add in a few handfuls of spinach, kale or swiss chard!
- With pumpkin - stir in 1 cup of pureed pumpkin. This will also thicken up the soup.
- With chickpeas - add in a can of garbanzo beans for more plant based protein!
- With rice - serve rice on the side or simply pour the soup over a bowl of rice.
Step by Step Instructions
Sauté the onion, celery and carrots in olive oil for 5-8 minutes until the onions are translucent.
Add in the garlic, ginger, turmeric, sage, cumin, salt and a few grinds of black pepper. Sauté for a minute until fragrant.
Add in the sweet potatoes, red lentils and veggie broth. Bring the soup to a boil, then immediately drop the heat down to low. Partially cover the pot and allow the soup to simmer for 15-20 minutes, or until the lentils are cooked.
Stir in the coconut milk. Garnish with fresh cilantro and freshly ground black pepper. Serve with your favorite crusty bread or rice and enjoy!
Hint: make sure to add in the coconut milk last. This ensures it says extra creamy and does not cook off!
Tips and Tricks
To make this a more substantial meal, serve the red lentil sweet potato soup with a bowl of brown rice, quinoa or barley. This will “stretch” the serving size of the soup making it easier to serve a crowd.
Storing and Freezing
Let the soup cool before storing it in an airtight container in the fridge. It will store in the fridge for up to 5 days. Alternatively, you can freeze the soup for up to 3 months in an air tight container.
To reheat, simply heat it in the microwave or on the stove top until warm.
Frequently Asked Questions
Yes you can freeze lentil soup for up to 3 months in an airtight container. To use, thaw it in the fridge overnight. Reheat it on the stovetop until hot and ready.
No, you do not need to soak the lentils ahead of time. I DO recommend rinsing the lentils under cold water before adding them to the soup. Red lentils tend to cook quicker than other varieties so soaking them is not needed.
This recipe has roughly 10.6 grams of protein per serving. See the nutrition facts at the bottom of the page for more information.
Red Lentil Sweet Potato Soup (Vegan)
Ingredients
- 1 tablespoon olive oil
- 3 sticks celery diced
- 2 carrots diced
- 1 yellow onion diced
- 5 cloves garlic minced
- 1 tablespoon ginger minced
- 1 tablespoon dried turmeric
- 1 teaspoon dried sage
- ½ teaspoon cumin
- ½ teaspoon salt
- 2 cups sweet potato cut into cubes
- 1 cup red lentils
- 4 cups vegetable broth
- 1 15 oz can full fat coconut milk
Garnishes:
- Freshly ground black pepper
- Cilantro
- Optional: serve with a bowl of rice or warm bread.
Instructions
- Heat the olive oil over medium-high heat in a dutch oven or large pot. Add the celery, carrots and onion and sauté for 5-8 minutes.
- Add the garlic, ginger, turmeric, sage, cumin, salt and a few grinds of black pepper. Stir for 30 seconds to a minute, or until fragrant.
- Add the sweet potatoes, red lentils and vegetable broth. Bring to a boil, then immediately drop the heat down to low, partially cover and simmer for 15-20 minutes or until lentils are cooked through.
- Stir in the coconut milk. Garnish with fresh cilantro and freshly ground black pepper. Enjoy!
Notes
- Enjoy the soup on its own or serve it alongside a bowl of rice and some bread!
- Give the lentils a rinse under cold water before adding them to the soup.
- Peeling the potato skin is optional; I like to leave the skins on!
Gretchen X Verner says
Tasty!
Emily Toshiko says
Thank you so much for the review Gretchen! I'm happy you enjoyed it.
Eileen Cummings says
I made this soup today it’s delicious so flavorful
Emily Toshiko says
Hi Eileen! Thank you so much for trying out my recipe and leaving a review. I'm happy hear hear you enjoyed the red lentil sweet potato soup! 🙂
Cathy says
Wow! This soup had so many wonderful flavors. I loved it! I used the low fat coconut milk and it was incredibly tasty. This will be a go to soup this winter😊😊!
Emily Toshiko says
Low fat coconut milk is a great option! I'm glad you enjoyed it. Stay warm!