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4.9 from 39 votes

Lentil and Sweet Potato Soup: Vegan & Gluten-free Instant Pot Recipe

Lentils and sweet potatoes make a creamy,comforting soup with blended savory & sweet flavors. Nutritionallydense sweet potatoes and protein-rich red lentils are simmered together with aromaticsginger, onion, and warming spices to make this delicious and hearty soup.

Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 5
Calories: 273 kcal
Course: Soup
Cuisine: Indian , International

Ingredients

Pantry:
  • ¼ cup broken cashews Tuta Kaju: ¼ cup
  • ½ cup red lentil Lal Masoor da: ½ cup/ 100 grams
Produce:
  • 15 g ginger root Adrak: 1 inch knob, finely chopped or grated
  • 5 g Serrano pepper Hari Mirch: 1-2 in number, finely chopped
  • 150 g onions Pyaz: 1 cup/ 150 grams/ 1 medium size, finely chopped
  • 400 g sweet potato Shakarkandi: 2 cups/ 400 grams/ 2 medium size, peeled and cubed
  • 2 tablespoon lime juice Nimbu ka ras: 2 Tablespoons, juice of one lime
  • 2 tablespoon cilantro Hara Dhaniya: 2 Tablespoon, handful, finely chopped
Oil and Spices:
  • 2 tablespoon avocado oil Vegetable Oil: 2 Tablespoon
  • 2 teaspoon cumin seeds Jeera: 2 Teaspoon
  • 1 teaspoon salt Namak: 1 Teaspoon (adjust as per taste)
  • ¼ teaspoon turmeric powder Haldi: ¼ Teaspoon
  • 1 teaspoon cayenne pepper Lal Mirch Powder: 1 Teaspoon (adjust as per spice level)
  • 1 tablespoon coriander powder Dhaniya Powder: 1 Tablespoon
  • ½ teaspoon black pepper kali Mirch: ½ Teaspoon
  • ¼ teaspoon garam masala adjust as per intensity
  • 4 cups water or broth
Garnish (Optional)
  • ¼ teaspoon cayenne pepper
  • 1 teaspoon Sun flower Seeds Roasted
  • 1 tablespoon extra virgin olive oil
  • 15 g Kale Chips Handful: 15 grams

Instructions

    Cup of Yum
  1. Wash the lentils for 3-4 extracts of water and put aside until ready to use.
  2. Start the instant pot on SAUTE normal heat mode and add oil in it. Add cumin seeds, ginger, green chili and cashews to hot oil. Sauté for few seconds.
  3. Next, add diced onion and sauté until translucent.
  4. After that add cubed sweet potato and stir well.
  5. Add rinsed and drained lentils as well.
  6. Add salt, turmeric powder, cayenne pepper and coriander powder. Mix them.
  7. Add 4 cups water or broth and give it a good stir.
  8. Close the instant pot lid with vent in sealing position. Press MANUAL or PRESSURE COOK mode for two minutes with NPR (natural pressure release)
  9. When float valves pop down, open the lid, and blend.
  10. If it is too thick after blending, add some water to adjust the consistency and bring it again to boil using sauté normal heat mode.
  11. Add some black pepper, garam masala and lemon juice.
  12. Finally, top it with handful of chopped cilantros.
  13. Red lentil sweet potato soup is ready to be served.

Notes

  • For extra flavor, drizzle it with some EVOO, cayenne pepper and toasted seeds.

Nutrition Information

Calories 273kcal (14%) Carbohydrates 34g (11%) Protein 8g (16%) Fat 12g (18%) Saturated Fat 2g (10%) Sodium 526mg (22%) Potassium 620mg (18%) Fiber 9g (36%) Sugar 6g (12%) Vitamin A 11923IU (238%) Vitamin C 14mg (16%) Calcium 70mg (7%) Iron 3mg (17%)

Nutrition Facts

Serving: 5Serving

Amount Per Serving

Calories 273

% Daily Value*

Calories 273kcal 14%
Carbohydrates 34g 11%
Protein 8g 16%
Fat 12g 18%
Saturated Fat 2g 10%
Sodium 526mg 22%
Potassium 620mg 13%
Fiber 9g 36%
Sugar 6g 12%
Vitamin A 11923IU 238%
Vitamin C 14mg 16%
Calcium 70mg 7%
Iron 3mg 17%

* Percent Daily Values are based on a 2,000 calorie diet.