If you’re looking for a soup that feels like a warm hug in a bowl, this Lentil and Sweet Potato Soup Recipe is exactly what you need. I absolutely love how the sweet potatoes soften just right, adding a natural sweetness that balances beautifully with the earthy lentils and those fragrant spices. It’s one of those recipes I turn to whenever I want comfort food that’s actually good for me.
What makes this Lentil and Sweet Potato Soup Recipe truly special is its versatility and heartiness. It works perfectly as a cozy dinner on a chilly evening, a healthy lunch that keeps you full, or a make-ahead meal for busy weeks. Plus, it’s gluten-free, vegan, and packed with fiber and protein — you really can’t go wrong with it!
Why You’ll Love This Recipe
- Nutritious & Filling: Lentils and sweet potatoes provide protein, fiber, and vitamins for a well-rounded, satisfying meal.
- Easy to Make: With simple steps and everyday ingredients, you’ll have dinner on the table in under an hour.
- Flexible & Flavorful: The spices and veggies can be tweaked to your taste, making it perfect for every season.
- Great for Meal Prep: This soup stores and freezes beautifully, so you can enjoy it again and again.
Ingredients You’ll Need
The magic of this Lentil and Sweet Potato Soup Recipe lies in its simple, wholesome ingredients that work together to create a rich and hearty flavor. When you shop, try to grab fresh veggies and good quality spices to really elevate the dish.
- Olive oil: The base for sautéing your veggies, bringing out their natural sweetness.
- Red onion: Adds a lovely depth and sweetness once softened.
- Carrots: These boost the soup’s sweetness and texture.
- Celery ribs: For that classic aromatic foundation.
- Red or green bell pepper: Optional, but I find it adds great color and subtle flavor.
- Garlic cloves: Thinly sliced to infuse the soup with warm, inviting aroma.
- Paprika: This spice gives a smoky warmth that I adore.
- Cumin: Adds earthiness and depth – don’t skip it!
- Coriander: Optional, but it brings a citrusy hint that lifts the soup.
- Dry thyme: Another optional herb, perfect for an herby twist.
- Salt and pepper: Season to your taste—these simple basics make all the difference.
- Diced tomatoes: In their juices, they give the soup a gentle acidity and body.
- Sweet potatoes: Cubed for the perfect soft bite; try to choose firm ones.
- Dry brown lentils: They cook down to a creamy texture that thickens the soup beautifully.
- Water: The cooking liquid that melds everything together.
- Spinach or kale: Optional, but I love adding greens at the end for freshness.
- Lemon: A squeeze of juice brightens up the whole dish.
- Parsley: Chopped fresh parsley adds a fresh, herbaceous finish.
Variations
I love how adaptable this Lentil and Sweet Potato Soup Recipe is—you can make it your own easily depending on what you have on hand or your dietary preferences. Don’t be afraid to experiment and make it truly yours!
- Spicy Kick: I sometimes add a pinch of cayenne or red pepper flakes for a little heat, which my family really enjoys.
- Different Greens: Tried swapping spinach for chopped kale or collard greens – each gives a slightly different texture and flavor.
- Protein Boost: For a non-vegetarian option, shredded cooked chicken works great stirred in at the end.
- Blend it Smooth: Blending half the soup creates a creamier texture without any cream, perfect for chilly days.
How to Make Lentil and Sweet Potato Soup Recipe
Step 1: Sauté the Aromatics
Start by heating the olive oil in a large pot over medium-high heat. When the oil shimmers, add the chopped onion, carrots, celery, bell pepper (if using), and garlic. Sauté them for about 3 minutes until everything softens and the kitchen smells amazing. This step builds the base flavor, so don’t rush it!
Step 2: Spice It Up
Next, sprinkle in the paprika, cumin, coriander, thyme, salt, and pepper. Stir constantly for a minute or so to toast the spices and release their fragrant oils. Trust me, this little infusing step makes all the difference in taste.
Step 3: Add Tomatoes, Sweet Potatoes & Lentils
Pour in the diced tomatoes with their juices, and give everything a good stir. Then add the cubed sweet potatoes and brown lentils. Pour in the water and mix gently to combine. Bring the pot to a boil, then cover and reduce heat to a simmer.
Step 4: Let it Simmer
Simmer the soup gently for 25 minutes, checking the sweet potatoes with a fork towards the end. Here’s what I learned: don’t overcook the sweet potatoes or they’ll break down completely and make your soup mushy. If they’re still a little firm, cook for 5 more minutes max.
Step 5: Add Greens and Finish
Once the sweet potatoes are tender, turn off the heat and stir in the spinach or kale. Cover the pot and let it sit for 5 minutes to wilt the greens perfectly. Then, squeeze fresh lemon juice over the soup and sprinkle with chopped parsley for a fresh, vibrant finish.
Pro Tips for Making Lentil and Sweet Potato Soup Recipe
- Don’t Skip Toasting Spices: It wakes up their flavor and gives the soup warmth and complexity.
- Check Sweet Potato Texture: I poke with a fork to avoid mushy potatoes—perfect bite matters!
- Add Greens Off Heat: This keeps them bright green and fresh without turning slimy.
- Use Fresh Lemon Juice: It adds a burst of brightness that lifts all the flavors beautifully.
How to Serve Lentil and Sweet Potato Soup Recipe
Garnishes
I usually top my soup with a sprinkle of fresh parsley and sometimes a dollop of coconut yogurt or a drizzle of good olive oil. The fresh herbs add a vibrant flavor, while the creaminess balances the spices and textures perfectly.
Side Dishes
This soup pairs wonderfully with crusty bread or warm pita for dipping. My family goes crazy when I serve it alongside a simple green salad or some roasted chickpeas for crunch.
Creative Ways to Present
For special occasions, I like to ladle the soup into mini bread bowls or serve it in pretty mugs with a sprinkle of toasted seeds on top. Adding a side of lemon wedges lets guests customize the brightness, which makes it feel extra special.
Make Ahead and Storage
Storing Leftovers
After the soup cools, I transfer it to an airtight container and refrigerate it—it keeps beautifully for 3 to 4 days. When I reheat leftovers, it tastes just as fresh as the first day, which is always a win in my book.
Freezing
This Lentil and Sweet Potato Soup Recipe freezes like a dream. I portion it into freezer-safe containers and thaw overnight in the fridge. It’s a lifesaver for busy weeks when you want a wholesome meal with zero fuss.
Reheating
I reheat the soup gently on the stovetop over medium heat, stirring occasionally until warmed through. If it thickens too much, a splash of water or broth helps loosen it up and keeps the texture just right.
FAQs
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Can I use red or green lentils instead of brown lentils?
Yes, you can! Just keep in mind that red lentils cook faster and tend to become softer and more mushy, which can change the soup’s texture. Brown lentils hold their shape better and create a firmer bite.
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Is it possible to make this soup in a slow cooker?
Absolutely! Simply sauté the aromatics on the stove as described, then transfer everything to a slow cooker. Cook on low for about 6-7 hours or on high for 3-4 hours, until the lentils and sweet potatoes are tender.
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How can I make this soup spicier if I like heat?
Adding a pinch of cayenne pepper, red chili flakes, or even a diced jalapeño when sautéing the veggies works wonders. You can also serve it with a drizzle of hot sauce or chili oil.
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Can I substitute the water with broth?
Yes! Using vegetable broth adds extra depth and richness to the soup without overpowering it. Just keep an eye on the salt, as broth can be salty on its own.
Final Thoughts
This Lentil and Sweet Potato Soup Recipe is one of those dishes that I come back to again and again because it never fails to satisfy and nourish. It’s comforting yet light, flavorful but simple, and easy enough for a weeknight but special enough to share with friends. I can’t recommend it enough — try it yourself and let this delicious, heartwarming soup become your new kitchen favorite!
Print
Lentil and Sweet Potato Soup Recipe
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Total Time: 50 minutes
- Yield: 4 to 6 servings
- Category: Soup
- Method: Stovetop
- Cuisine: International
- Diet: Gluten Free
Description
A hearty and nutritious Lentil and Sweet Potato Soup packed with warming spices, vegetables, and leafy greens, perfect for a comforting meal that is gluten-free, vegan, and loaded with fiber and protein.
Ingredients
Vegetables
- 1 large red onion, chopped
- 2 large carrots, chopped
- 2 celery ribs, chopped
- 1 large red or green bell pepper, optional
- 5 garlic cloves, thinly sliced
- 3 large sweet potatoes, cubed (6 cups)
- 3 cups spinach or kale, chopped, optional
- ½ cup parsley, chopped
Spices and Seasonings
- 2 teaspoons paprika
- 1 tablespoon cumin
- 2 teaspoons coriander, optional
- 2 teaspoons dry thyme, optional
- Salt and pepper, to taste
Liquids and Other Ingredients
- 2 tablespoons olive oil
- 1 (15-ounce) can diced tomatoes, in their juices
- 1 cup dry brown lentils
- 8 cups water
- 1 lemon
Instructions
- Heat oil and sauté vegetables: In a large pot with a lid over medium-high heat, heat 2 tablespoons of olive oil. Add the chopped onion, carrots, celery, bell pepper (if using), and thinly sliced garlic. Sauté for 3 minutes until vegetables begin to soften.
- Add spices: Stir in 2 teaspoons paprika, 1 tablespoon cumin, 2 teaspoons coriander (optional), 2 teaspoons dry thyme (optional), salt, and pepper. Cook and mix for 1 minute to release the aroma of the spices.
- Add tomatoes, sweet potatoes, lentils, and water: Pour in the can of diced tomatoes with their juices, add cubed sweet potatoes, 1 cup dry brown lentils, and 8 cups water. Stir gently to combine all ingredients.
- Simmer soup: Bring the mixture to a boil, then cover with a lid and reduce heat to a simmer. Cook for 25 minutes, checking the tenderness of the sweet potatoes by poking them with a fork. If still slightly firm, simmer for an additional 5 minutes. Avoid overcooking to prevent the sweet potatoes from disintegrating.
- Add greens and finish cooking: Turn off the heat and add chopped spinach or kale if using. Cover the pot again and let sit for 5 minutes to wilt the greens gently.
- Season and serve: Uncover the pot, squeeze in fresh lemon juice, add chopped parsley, mix well, and serve hot.
Notes
- This soup can be prepared on the stovetop or in a crockpot for a convenient alternative.
- The recipe is naturally gluten-free, dairy-free, vegan, and vegetarian.
- Adjust spices according to your preference for a milder or spicier flavor.
- Do not overcook the sweet potatoes to maintain texture and prevent the soup from becoming too thick.
- Leftovers refrigerate well and can be enjoyed the next day with the flavors developing further.
Nutrition
- Serving Size: 1 serving
- Calories: 537 kcal
- Sugar: 19 g
- Sodium: 243 mg
- Fat: 9 g
- Saturated Fat: 1 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 99 g
- Fiber: 28 g
- Protein: 20 g
- Cholesterol: 0 mg
