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Warming Red Lentil Sweet Potato Soup (Instant Pot!)

Creamy sweet potato and red lentil soup infused with coconut milk and warming spices. The ultimate fall and winter dish. Made in the Instant Pot and perfect for meal prep!

Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 4 (~2-cup servings)
Calories: 318 kcal
Course: Side Dish
Cuisine: Indian , Vegan

Ingredients

SOUP
  • 1/4 cup water, plus more as needed (or sub 2 tsp oil as recipe is written)
  • 1 heaping cup diced white or yellow onion (~1 small onion as recipe is written)
  • 3 medium cloves garlic (~1 Tbsp minced garlic as recipe is written)
  • 2 tsp fresh minced ginger (~1/2-inch or 1 ¼-cm piece as recipe is written)
  • 1 healthy pinch each sea salt and black pepper
  • 4 cups peeled, cubed sweet potato (cut into 1/4-1/2-inch cubes- see photo // ~2 small-medium potatoes as recipe is written // or sub sweet winter squash such as butternut)
  • 3/4 cup red lentils
  • 2 cups vegetable broth
  • 1 cup water
  • 1/4 tsp ground turmeric
  • 1/4 tsp ground cinnamon
  • 1 small pinch ground clove (optional)
  • 1 healthy pinch cayenne
  • 1/4 tsp sea salt (or to taste)
  • 1/2 cup full-fat coconut milk (plus more to taste)
  • 1-2 tsp maple syrup (optional)
FOR SERVING optional
  • toasted pepitas
  • coconut milk
  • cinnamon
  • cayenne

Instructions

INSTANT POT
    Cup of Yum
  1. Turn on the sauté function on your Instant Pot (to the default “Normal” — not high or low). Once hot, add water (or oil), onion, garlic, and ginger. Season with a healthy pinch each salt and pepper and stir. Sauté for 3-5 minutes, stirring frequently, or until onion is translucent and fragrant. Add a little bit more water as needed to prevent sticking.
  2. Add sweet potato and stir. Sauté for 5-7 minutes, stirring frequently and adding a little more water as needed to prevent sticking (we added 2 Tbsp (30 ml)). Sweet potato should be slightly tender when pierced with a fork or knife.
  3. Turn off the sauté function by pressing “Cancel.” Then add red lentils, vegetable broth, water, turmeric, cinnamon, clove (optional), cayenne, and sea salt, and stir.
  4. Put on the Instant Pot lid and turn to seal. Pressure cook on HIGH for 5 minutes (it will take about 5-10 minutes for the Instant Pot to pressurize before cooking begins). Once the timer goes off, let the steam release naturally (~15 minutes), or carefully press the quick release if in a hurry. Turn off the Instant Pot by pressing “Cancel.”
  5. Carefully open the lid and add coconut milk and maple syrup (optional) and purée with an immersion blender until smooth (or let cool slightly before transferring to a high-speed blender). Taste test and add more maple syrup for sweetness, coconut milk for creaminess, cinnamon for warmth, cayenne for heat, and salt for overall flavor.
  6. Option to garnish with toasted pepitas, a swirl of coconut milk, and a pinch of cinnamon and cayenne. Best when fresh. Leftovers will keep 4-5 days in the refrigerator or up to 1 month in the freezer. Reheat in a saucepan on the stovetop.
STOVETOP
  1. Heat a large pot or Dutch oven over medium heat. Once hot, add water (or oil), onion, garlic, and ginger. Season with a healthy pinch each salt and pepper and stir. Sauté for 3-5 minutes, stirring frequently, or until onion is translucent and fragrant. Add a little bit more water as needed to prevent sticking.
  2. Add sweet potato and stir. Sauté for 5-7 minutes, stirring frequently and adding a little more water as needed to prevent sticking (we added 2 Tbsp (30 ml)). Sweet potato should be slightly tender when pierced with a fork or knife.
  3. Add red lentils, vegetable broth, water, turmeric, cinnamon, clove (optional), cayenne, and sea salt, and stir. Bring to a gentle boil, then reduce heat, cover, and allow to simmer for 15-20 minutes, stirring occasionally, or until sweet potatoes and red lentils are tender.
  4. Add coconut milk and maple syrup (optional) and purée with an immersion blender until smooth (or let cool slightly before transferring to a high-speed blender). Taste test and add more maple syrup for sweetness, coconut milk for creaminess, cinnamon for warmth, cayenne for heat, vegetable broth or water to thin, and salt for overall flavor.
  5. Option to garnish with toasted pepitas, a swirl of coconut milk, and a pinch of cinnamon and cayenne. Best when fresh. Leftovers will keep 4-5 days in the refrigerator or up to 1 month in the freezer. Reheat in a saucepan on the stovetop.

Notes

  • *Nutrition information is a rough estimate calculated without optional ingredients.

Nutrition Information

Serving 2cups Calories 318 (16%) Carbohydrates 55.7g (19%) Protein 11.6g (23%) Fat 5.9g (9%) Saturated Fat 4.8g (24%) Polyunsaturated Fat 0.45g Monounsaturated Fat 0.2g Trans Fat 0g Cholesterol 0mg (0%) Sodium 510mg (21%) Potassium 796mg (23%) Fiber 9g (36%) Sugar 8.5g (17%) Vitamin A 17786IU (356%) Vitamin C 7.69mg (9%) Calcium 81.66mg (8%) Iron 4.06mg (23%)

Nutrition Facts

Serving: 4(~2-cup servings)

Amount Per Serving

Calories 318

% Daily Value*

Serving 2cups
Calories 318 16%
Carbohydrates 55.7g 19%
Protein 11.6g 23%
Fat 5.9g 9%
Saturated Fat 4.8g 24%
Polyunsaturated Fat 0.45g 3%
Monounsaturated Fat 0.2g 1%
Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 510mg 21%
Potassium 796mg 17%
Fiber 9g 36%
Sugar 8.5g 17%
Vitamin A 17786IU 356%
Vitamin C 7.69mg 9%
Calcium 81.66mg 8%
Iron 4.06mg 23%

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