Sweet potato, chickpea and red lentil soup
User Reviews
4.7
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Prep Time
5 mins
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Cook Time
10 mins
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Total Time
15 mins
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Servings
6
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Calories
250 kcal
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Cuisine
European
Sweet potato, chickpea and red lentil soup
Description
Sweet potato, chickpea, and red lentil soup is a hearty option combining tender diced sweet potatoes with protein-rich chickpeas and split red lentils. The onion, garlic, and ginger soften with olive oil, releasing their aromas before adding ground spices such as cumin, paprika, and coriander for a balanced, earthy flavor. Canned chopped tomatoes and vegetable stock build a savory and slightly tangy broth.
The soup is cooked under pressure or on the stovetop until all vegetables and legumes are tender. A portion is blended back into the soup to achieve a creamy yet textured consistency. It's seasoned with lemon juice to brighten flavors and garnished with fresh cilantro, lemon zest, crushed seeds, and optional chili flakes for subtle heat. This makes for a nourishing and filling dish suitable for lunch or dinner.
Practical tips include substituting butternut squash for sweet potato or adding greens like spinach before serving. The soup keeps refrigerated for up to four days and freezes well for up to three months, with reheating advice provided. Using canned chickpeas speeds up preparation, but dried chickpeas can be cooked with adjusted times as indicated in the notes.
Ingredients
- 2 tbsp olive oil
- 200 g chickpeas canned, drained
- 1 onion finely diced
- 3 garlic minced, cloves
- 2 tsp ginger or finely grated fresh ginger, paste
- 1 tsp salt
- 1 tsp paprika
- 1 tsp cumin ground
- 1/2 tsp ground coriander
- 400 g chopped tomatoes canned
- 2 sweet potato peeled cut into small cubes, large
- 200 g split red lentils rinsed and drained, dry, 1 cup
- 1.2 litre (5 cups) vegetable stock (broth)
- lemon juice to taste
- Coriander cilantro, finely chopped
- lemon to garnish, zest
- mixed seeds to garnish, handful
- Pinch dried red chili flakes to garnish
- salt to taste
- black pepper to taste
Instructions
Instant Pot Method
- Heat the oil in your pressure cooker using the ‘sauté’ function. Add the onion, garlic and ginger and cook for 5 minutes, stirring, until softened.
- Add the spices, salt, tomatoes, sweet potatoes, lentils, chickpeas and stock and stir.
- Set vent to sealing and cook on high pressure for 5 minutes, then release the pressure manually.
- Stir in some lemon or lime juice to add some acidity – I used 1 tablespoon.
- Taste the soup and season with salt and pepper as needed.
- Transfer 2-3 ladlefuls of the soup in a blender and process until smooth, or blitz using an immersion blender. Stir this back into the soup.
- Taste the soup and adjust the seasoning if needed.Serve the soup garnished with chopped coriander (cilantro), lemon zest and a handful of crunchy seeds.
Stovetop Method
- Heat the oil in a pot. Add the onion, garlic and ginger and cook for 5 minutes over medium-low heat, stirring, until softened.
- Add the spices, salt, tomatoes, sweet potatoes, lentils, chickpeas and stock and stir.
- Bring to a rolling simmer and then reduce heat and simmer gently for 20-25 minutes.
- Transfer 2-3 ladlefuls of the soup in a blender and process until smooth, or blitz using an immersion blender. Stir this back into the soup.
- Taste the soup and adjust the seasoning if needed.Serve the soup garnished with chopped coriander (cilantro), lemon zest and a handful of crunchy seeds.
Notes
- Replace olive oil with a low-calorie cooking spray to keep the soup syn-free for Slimming World plans.
- The soup is thick and satisfying; reduce stock to serve it over rice or quinoa as a stew.
- Stir in chopped spinach at serving time to add leafy greens without overcooking.
- Sweet potato can be swapped for butternut squash or combined with it for variation.
- Dried chickpeas can be used but require longer cooking under pressure; adjust accordingly.
- Reserve canned chickpea brine (aquafaba) for other uses if desired.
- Store the soup in the refrigerator up to 4 days once cooled completely, or freeze portions for up to 3 months.
- Reheat from frozen in the microwave, stirring midway for even heating.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 250 kcal
% Daily Value*
| Calories | 250kcal | 13% |
| Carbohydrates | 38g | 13% |
| Protein | 11g | 22% |
| Fat | 5g | 8% |
| Sodium | 604mg | 25% |
| Potassium | 685mg | 15% |
| Fiber | 14g | 56% |
| Sugar | 4g | 8% |
| Vitamin A | 6425IU | 129% |
| Vitamin C | 10.8mg | 12% |
| Calcium | 74mg | 7% |
| Iron | 4.2mg | 23% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.7
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