Instant Pot Spiced Red Lentil Sweet Potato Soup
User Reviews
5
Instant Pot Spiced Red Lentil Sweet Potato Soup
Description
This soup starts by sautéing diced onion, garlic, ginger, and optional Serrano pepper in coconut oil to build aroma. A spice blend of garam masala, curry powder, cumin, and turmeric is added briefly to release fragrance. Vegetable broth deglazes the pot, then rinsed red lentils and cubed sweet potatoes are combined with seasoning for pressure cooking. Ten minutes of high pressure followed by natural release softens the lentils and sweet potatoes thoroughly, resulting in a thick and creamy texture akin to a stew. The optional maple syrup lends subtle sweetness to balance the spices, while salt and pepper adjust seasoning.
The soup’s rich, spiced warmth and textural combination of softened lentils and tender sweet potatoes make it hearty and satisfying. It can be served with toppings such as coconut yogurt or fresh cilantro and paired with flatbread or rice for a complete meal. Adjusting broth quantity tailors it from thick stew to soup consistency.
Ingredients
- 1 tablespoon coconut oil (or oil of choice)
- 1 onion diced, medium
- 2 garlic minced, cloves
- 1 1/2 tablespoons ginger freshly grated or minced
- 1 Serrano pepper diced (optional, adds some heat
- 2 teaspoons garam masala
- 1 teaspoon curry powder (optional)
- 1 teaspoon cumin ground
- 1/2 teaspoon Turmeric ground
- 2 sweet potato peeled and cut into a large dice, medium
- 1 cup red lentils rinsed until the water runs clear
- 4 cups vegetable broth low-sodium
- 1 1/4 teaspoons sea salt plus more to taste
- black pepper freshly cracked
- 1-2 teaspoons maple syrup (optional)
- For serving (optional): coconut yogurt, fresh cilantro, and flatbread or rice
Instructions
- Select the Sauté setting on your Instant Pot and heat up the coconut oil. Once it’s shimmering, add the onion and cook for 3-4 minutes until slightly softened.
- Add the garlic, ginger, serrano pepper (if using), garam masala, curry powder (if using), cumin, and turmeric and stir until aromatic, about 30 seconds.
- Pour in the vegetable broth to deglaze the pot, using a wooden spoon or scraper to scrape up any browned bits on the bottom of the pot. Add the lentils, sweet potatoes, sea salt, and pepper. Stir to combine all of the ingredients. Select the Cancel setting.
- Secure the lid of the Instant Pot and seal. Select the Pressure Cook (or Manual, depending on your model) setting and cook at high pressure for 10 minutes.
- Once the 10 minutes is up, allow a natural pressure release for 10 minutes before switching the pressure release valve from Sealing to Venting. Open the Instant Pot and give the soup a stir. Taste for seasonings. You may want to add more salt, or to balance the acidity, you may want to add a teaspoon or two of maple syrup or sugar.
- Once the soup has slightly cooled, top with coconut yogurt and fresh cilantro. If desired, serve with flatbread or rice.
Notes
- The soup is thick and creamy; add extra broth or water before or after cooking to achieve a thinner soup consistency.
- Taste and adjust seasoning after cooking to balance spice and salt levels.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 326 kcal
% Daily Value*
| Calories | 326kcal | 16% |
| Carbohydrates | 57g | 19% |
| Protein | 15g | 30% |
| Fat | 4g | 6% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 68mg | 3% |
| Potassium | 895mg | 19% |
| Fiber | 20g | 80% |
| Sugar | 8g | 16% |
| Vitamin A | 16075IU | 322% |
| Vitamin C | 8mg | 9% |
| Calcium | 76mg | 8% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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