Creamy Sweet Potato Lentil Soup
User Reviews
5
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Prep Time
5 mins
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Cook Time
40 mins
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Servings
4 servings
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Calories
214 kcal
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Course
Soup
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Cuisine
Middle Eastern
Creamy Sweet Potato Lentil Soup
Description
This soup starts by roasting diced sweet potatoes, onion wedges, and unpeeled garlic cloves in olive oil with cinnamon, paprika, cumin, and coriander to develop caramelized, fragrant base flavors. Separately, red lentils are boiled until tender. The roasted vegetables are then pureed with coconut milk and vegetable broth or water to create a creamy foundation.
The pureed mixture is heated with the cooked lentils, allowing the flavors and textures to meld while keeping the lentils intact for subtle texture. Seasoned with salt and pepper, the soup achieves a balanced, warm flavor profile highlighted by the earthiness of sweet potatoes and spices. Garnishing with a drizzle of coconut milk and fresh microgreens adds a cooling visual and textural contrast.
Serve this soup with crusty bread or alongside vegan dishes like quiche or pot pie for a complete meal. It stores well, making it suitable for meal prep and freezes effectively for later use. Variations include substituting other squash or using different lentils and grains. It offers a versatile, nutritious option adaptable to pantry ingredients and dietary preferences.
For a silkier texture, the cooked lentils can be blended with the roasted vegetables before combining. Vegan yogurt is a suitable alternative garnish to coconut milk if preferred.
Ingredients
- 2-3 sweet potatoes peeled and diced, medium-sized
- 1 yellow onion cut into wedges
- 4 cloves garlic unpeeled
- 2 tablespoons olive oil
- 1/2 teaspoon Coriander
- 1/4 teaspoon cinnamon
- 1/4 teaspoon paprika
- 1/4 teaspoon cumin
- one oz can coconut milk 2 tablespoons reserved for garnishing
- 3-4 cups vegetable broth depending on how thick you want the soup to be, or water
- ½ cup red lentils
- salt to taste
- black pepper to taste
- microgreens to garnish
- crusty bread optional, to serve
Instructions
- Preheat the oven to 200 °C or 400 °F. Place the sweet potatoes, onion and unpeeled garlic cloves, smashed with a back of a knife, on a baking tray with the olive oil, cinnamon, paprika, cumin and dried coriander. Mix well and bake in oven for about 15 minutes, until golden brown.
- In the meantime, boil red lentils in a medium saucepan. Bring them to a boil, cover and cook for about 15 minutes or use the instructions on the package.
- Transfer the roasted vegetables to a bowl of a food processor, add coconut milk, vegetable broth or water and blend until smooth.
- Transfer to a pot, add lentils and let it cook through over medium heat for about 5 more minutes. Season with salt and black pepper to taste. Garnish with coconut milk/yogurt and micro greens. Serve with crusty bread (optional). Enjoy!
Notes
- Store the soup refrigerated for up to 4 days or freeze for up to 3 months.
- Leftover roasted sweet potatoes and cooked lentils can be used to speed preparation.
- Serve with crusty bread or vegan main dishes for a hearty meal.
- Blend lentils with roasted vegetables for an extra smooth texture.
- Swap sweet potatoes for pumpkin or squash as desired.
- Other lentils or grains like quinoa or bulgur can be used instead of red lentils.
- Vegan yogurt can replace coconut milk for garnishing if preferred.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 214 kcal
% Daily Value*
| Calories | 214kcal | 11% |
| Carbohydrates | 30g | 10% |
| Protein | 7g | 14% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Sodium | 49mg | 2% |
| Potassium | 486mg | 10% |
| Fiber | 9g | 36% |
| Sugar | 4g | 8% |
| Vitamin A | 9283IU | 186% |
| Vitamin C | 6mg | 7% |
| Calcium | 49mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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