0 from 270 votes
Instant Pot Spiced Red Lentil Sweet Potato Soup
From ingredients to enjoyment, this recipe makes it easy to create something wonderful.
Prep Time
20 mins
Cook Time
20 mins
Total Time
35 mins
Servings: 4
Calories: 326 kcal
Course:
Dinner
Cuisine:
Indian
Ingredients
- 1 tablespoon coconut oil (or oil of choice)
- 1 medium onion, diced
- 2 garlic cloves, minced
- 1 1/2 tablespoons freshly grated or minced ginger
- 1 serrano pepper, diced (optional, adds some heat)
- 2 teaspoons garam masala
- 1 teaspoon curry powder (optional)
- 1 teaspoon ground cumin
- 1/2 teaspoon ground turmeric
- 2 medium sweet potatoes, peeled and cut into a large dice
- 1 cup red lentils, rinsed until the water runs clear
- 4 cups low-sodium vegetable broth*
- 1 1/4 teaspoons sea salt + more to taste
- freshly cracked black pepper
- 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.
Cup of Yum
Notes
- * This soup is quite thick and creamy, almost like a stew, so if you prefer a soupy texture, just add more vegetable broth or water. You can do that before pressure cooking when you add the vegetable broth, or after pressure cooking once you see the texture so you can add as much liquid as needed .
Nutrition Information
Calories
326kcal
(16%)
Carbohydrates
57g
(19%)
Protein
15g
(30%)
Fat
4g
(6%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Sodium
68mg
(3%)
Potassium
895mg
(26%)
Fiber
20g
(80%)
Sugar
8g
(16%)
Vitamin A
16075IU
(322%)
Vitamin C
8mg
(9%)
Calcium
76mg
(8%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 326
% 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.