4.7 from 258 votes
Sweet potato, chickpea and red lentil soup
This soup blends sweet potatoes, chickpeas, red lentils, and a mixture of spices into a thick and comforting dish. Aromatic ingredients like garlic, ginger, cumin, paprika, and coriander provide warmth and depth, while canned tomatoes and vegetable stock create a rich base. The soup is blended partially for texture and served garnished with fresh coriander, lemon zest, and crunchy seeds.
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
Servings:
6
Calories:
250 kcal
Cuisine:
European
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 6 Serving
Amount Per Serving
Calories 250
% 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.