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A bowl of sweet potato lentil soup topped with crispy chickpeas and cilantro. A second bowl can be seen in the background.

Sweet Potato Lentil Soup

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 6 reviews
  • Author: Deryn Macey
  • Prep Time: 10 mins
  • Cook Time: 30 mins
  • Total Time: 40 minutes
  • Yield: 6
  • Category: Soup
  • Cuisine: American
  • Diet: Vegan


This sweet potato red lentil soup has the most delicious creamy texture and is the perfect recipe to enjoy when temperatures start to drop!


  • 1 tbsp oil (15 mL)
  • 1 small onion, chopped (100 g/¾ cup)
  • 1 carrot, peeled and diced (110 g/¾ cup)
  • 3 cloves garlic, minced
  • 1-inch piece ginger, minced or grated
  • 2 tbsp tomato paste (40 g)
  • 2 tsp mild curry powder
  • 1 tsp ground cumin
  • ½ tsp ground coriander
  • ½ tsp ground turmeric 
  • ½ tsp ground cayenne pepper or red pepper flakes, optional (reduce or omit if sensitive to spice)
  • 4 cups sweet potato, cut into ½-inch cubes (565 g, about 3 small sweet potatoes)
  • 1 cup dried red lentils, rinsed (185 g)
  • 1 400 mL can coconut milk
  • 4 cups vegetable broth (1000 mL)
  • 12 cups water, optional (500 mL)
  • ½ lime, juiced 
  • salt and pepper
  • cilantro, for garnish


  1. Cook Onion & Carrot: In a large pot, heat 1 tbsp oil over medium heat. When the pot is hot, add onions and carrots. Season with salt and black pepper. Cook for 4-6 min, stirring occasionally, until almost tender.
  2. Add Garlic & Ginger: Add garlic and ginger and cook for another 1 min, stirring constantly, until fragrant. 
  3. Add Spices: Add tomato paste, curry powder, cumin, coriander and turmeric.  Cook for 1 min, stirring constantly, to toast spices. 
  4. Cook Soup: Add sweet potatoes, lentils, coconut milk and vegetable stock. Season with salt.  Bring to a simmer over high, stirring and scraping up all the bits from the bottom of the pot. Once simmering, reduce heat to medium-low.  Cook for 20-24 min, stirring occasionally, until sweet potatoes and lentils are tender. 
  5. Blend Soup: Using an immersion blender or counter top blender, blend half  the soup.  Blending only half the soup gives it the perfect texture. Add the blended portion back to the pot and stir to combine.
  6. Season & Adjust Thickness: To adjust the thickness to your preference, stir in 1-2 cups of water (optional). I usually use a full 2 cups but it depends how thick you like it. Note that it will thicken after storing and can also be adjusted with liquid when you reheat it. Stir in the lime juice and season with salt to taste. 
  7. Serve Soup: Divide soup between bowls. Sprinkle fresh cilantro over top.  Serve lime wedges alongside. Sprinkle with red chili flakes if you want a little extra spice. 


For lower-fat and calories, use light coconut milk instead of regular.

Store leftover soup in the fridge for up to 5 days. To freeze, cool completely then store for up to 3 months in a sealed container or freeze bag. Thaw at room temperature or overnight in the fridge then reheat on the stovetop over low heat until heated through or heat individual servings in the microwave.


  • Serving Size: 1/6th of recipe
  • Calories: 362
  • Sugar: 7 g
  • Sodium: 444 mg
  • Fat: 17 g
  • Carbohydrates: 46 g
  • Fiber: 7 g
  • Protein: 11 g