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Creamy Sweet Potato Lentil Soup
5 from 30 votes

Creamy Sweet Potato Lentil Soup

Creamy Sweet Potato Lentil Soup blends roasted sweet potatoes, onion, and garlic with savory spices and red lentils, pureed into a smooth, comforting soup. Coconut milk adds richness and gentle sweetness, while garnishes of microgreens provide fresh contrast. This soup is a nourishing meal option that pairs well with crusty bread or vegan sides.

Prep Time
5 mins
Cook Time
40 mins
Servings: 4 servings
Calories: 214 kcal
Course: Soup
Cuisine: Middle Eastern

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

    Cup of Yum
  1. 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.
  2. 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.
  3. Transfer the roasted vegetables to a bowl of a food processor, add coconut milk, vegetable broth or water and blend until smooth.
  4. 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

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%)

Nutrition Facts

Serving: 4 servings

Amount Per Serving

Calories 214

% 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.