This Simple Lentil and Sweet Potato Soup is cozy, delicious, and filled with flavorful veggies. Hearty sweet potatoes and protein-packed lentils make this a yummy vegan-friendly soup that pairs perfectly with crusty bread and a fresh salad any night of the week.
Colder weather means soups are back on the menu! There are so many delicious recipes out there to choose from. If you've been on the hunt for new recipes for this soup season, this easy Sweet Potato and Lentil Soup is just what you need. It's perfect for those who follow a plant-based diet or for anyone simply looking for fresh meatless Monday ideas. This hearty soup is perfect for meal prep, and its leftovers will taste great for days.
Not only is this soup easy to make, but it's also highly nutritious. Protein-packed lentils and vitamin-rich sweet potatoes are the base for this amazing recipe. This recipe is on the thicker side, similar to sweet potato lentil stew, so you'll feel satisfied longer! Coconut milk is what gives this creamy soup its velvety texture and balanced flavor.
Don't forget the rolls! What is soup without some carbs? Nothing in our house! How about these Parker house rolls or my super savory Garlic herb rolls!
Need more easy soup recipes? Check out my Red Lentil Soup made in the slow cooker or my Instant Pot Chicken Enchilada Soup!
Why This Recipe Works
Quick- This recipe comes together quickly and doesn't require a ton of chopping! Soups can be very time-consuming, but all you'll need to chop for this delicious soup are onion, sweet potatoes, and kale. You can even do your chopping ahead of time and store the veggies in the refrigerator until you're ready to make the soup.
One Pot- There's no need to cook the lentils separately for this recipe; they can cook right with the rest of the ingredients! This way, they'll be infused with all the tasty flavors and help thicken the soup.
Reheats Well- This soup recipe is excellent for meal prep. It reheats well, so you can make it once and savor it all week long. One batch made enough that I was able to enjoy it three times throughout the week, which is so helpful on those busy days.
Ingredients
Lentils- Dry lentils are a powerhouse legume. They have many nutritional benefits, they're budget-friendly, and they work in a variety of vegan recipes as a protein replacement. Brown lentils and green lentils are the most common types, and either will work great in this recipe. Red lentils are less common but will also work.
Sweet potatoes- Soups with sweet potatoes absorb the starch from the potatoes, which aids in thickening. They also add a touch of sweetness and, when done, are a delicious tender bite that's filling and full of flavor.
Onions- White onions or yellow onions work best for this recipe. Feel free to use whichever you have on hand. Onion is always an excellent base flavor in soups and helps add dimensional flavor.
Kale- Kale is a nutrient-dense leafy green that adds a pop of color to your dish. Kale is full of fiber and vitamins A, K, and C, which make it an easy, healthy addition to soups and stews. If you're put off by its typical bitterness, this is a great recipe to try it in. When kale cooks down, it's much less bitter, and the flavor will be balanced with the spices in the soup. If you're not a fan of kale, you can also substitute it with fresh spinach leaves.
Olive oil- Oil is a must for softening veggies. While you can always dump in all the ingredients, sauteing and adding it in layers makes the difference between a good soup and a great soup. Use your personal favorite olive oil or other neutral cooking oil, such as refined coconut oil or avocado oil.
Ginger- Fresh ginger is a warming aromatic that adds a ton of flavor to the soup. When buying fresh ginger, be sure to purchase pieces that are firm and mostly free from wrinkles. If you've never used fresh ginger, be sure to use a veggie peeler to remove the rough outer skin before grating it into your pot.
Curry powder- Curry powder has an earthy taste that pairs so well with lentils and sweet potatoes. It can range from mild to spicy, so be sure to consider your personal preferences when choosing which one to use. This recipe does use cayenne pepper, so it has a bit of kick already.
Cayenne powder- A little spicy kick to soup is always delicious! It helps keep the soup from feeling one-note and makes the recipe more flavorful. If you're not a fan of spicy things, feel free to omit the cayenne. Smoked paprika as a substitute could give you an additional smoky flavor without adding heat.
Garlic- A classic base flavor in sweet potato lentil soup! It adds a wonderful sweet taste and smells amazing. You can use fresh garlic or garlic powder for this recipe.
Cilantro- Fresh herbs like cilantro help keep soup exciting. Not only do they add flavor, but you can garnish with more on top that will keep your leftovers feeling fresh and delicious. Cilantro is a strong flavor that goes great with curry. If it's not your favorite, feel free to leave it out or swap it for fresh parsley.
Coconut milk- Coconut milk adds creaminess to this recipe. It adds a rich flavor with a light nuttiness that complements the spicy elements in this sweet potato and lentil soup. I wouldn't recommend oat or almond milk for this recipe because of their strong tastes. If you aren't vegan, you can substitute coconut milk with half and half or heavy cream.
Vegetable broth- The veggie broth is the base liquid for this tasty soup. This recipe is vegetarian-friendly, so I used vegetable stock, but if you only have chicken broth on hand, that will work great too.
How to Make Lentil and Sweet Potato Soup
Prepare your ingredients
It is always best to make sure you have everything ready to go. Wash and chop the veggies and measure your ingredients. This will make for a great flow in the kitchen and avoid last-minute runs to the pantry.
Start with a saute
A lot of people like to skip this step when making soups or other hot foods, but I don't recommend it. It takes a lot of the "bite" out of the onions if you saute them. I love shopping for cookware at Marshall's and most of my pans are stainless steel. I have never bought a set. I prefer to choose what pans I need and purchase them for a discounted price at Marshall's.
Heat your stock pot or dutch oven over medium heat. Once it is heated, add olive oil. Then, add in your onions. Allow them to saute for about 3 minutes until slightly golden, translucent, and fragrant.
Next, add in your garlic, ginger, and sweet potatoes. Let these cook for only about 1-2 minutes. Garlic likes to burn, so keep a close eye on it. You're looking for the aromatics to become fragrant before you move on to the next step.
Deglaze the pot
Pour in your vegetable stock. There may be browned bits on the bottom of the pan. Once the stock is added, use a wooden spoon to scrape those up and stir them into the soup. These bits will add delicious flavor that will make your sweet potato lentil soup even tastier.
Add the remaining ingredients
Add in your lentils, kale, and spices. Cover and reduce heat to low. This will need to cook for at least 15-25 minutes. Check occasionally to stir and gauge the tenderness of the potatoes and lentils.
Once the lentils are soft, and the veggies are fork-tender, pour in your coconut milk and add the kale. Cook for several minutes until the kale is wilted and the soup is blended, then serve warm.
I can almost smell it again just looking at this photo. Your house will smell so good when this is cooking and for several hours after!
Tips
- Chop your veggies the night before to save time while making this sweet potato lentil soup recipe. Store the chopped veggies in the refrigerator in an airtight container or sealed bag overnight.
- Add in leftovers to reduce food waste. If you have raw sliced carrots, chopped tomatoes, or cubed butternut squash that needs to be used up, feel free to toss in a handful.
- Get creative with spices! Adding a couple of tablespoons of pumpkin puree or tomato paste can pack in a lot of flavors. Or how about some extra spices? Try a light sprinkle of paprika, chili powder, or garam masala. It will change up the flavors in this recipe while still complementing the delicious base.
- Don't overcook the soup! While some soup recipes get better the longer they cook, lentils can get very mushy if they overcook. While it won't make the soup inedible, it may just be extra thick, and the lentils may not hold their shape.
What side dishes go with lentil soup?
Maybe you are looking for a salad to go with this soup. Here are a few I can recommend:
- This Wild Rice and Apple Salad would be a good complement to the soup!
- We are currently obsessed with this Autumn Kale Salad. It is loaded and so tasty!
Or are you looking for something sweet to end your meal with?:
- A whole wheat oatmeal cookie with dark chocolate and dried cherries is a great sweet treat that isn't overly sweet.
- Gingerbread Cookies are also on repeat here because we just love them!
FAQ Lentil Soup with Sweet Potatoes
Refrigerate leftovers in an airtight container for up to 3-4 days for the best flavor.
Yes! According to Healthline, lentils have a variety of vitamins, plus iron, fiber, and potassium. They're a great addition to soup both for taste and as a budget-friendly meat alternative.
Technically yes, but it may not be the best idea. Coconut milk can become a bit gritty after freezing and change the texture of the soup. If you're making a batch for later, I would suggest leaving out the coconut milk until you're reheating the soup, then stirring it in just before serving.
To freeze the soup, place it in an airtight container or ziplock bag and lay it flat in the freezer until fully frozen. It will keep in the freezer for 3-4 months. To thaw, simply submerge the closed bag in cool water until it softens enough to add back to a pot over medium heat until warmed through.
Not for this recipe. While some recipes require soaking, the lentils in this recipe are cooked right in with the soup.
This soup is full of flavor! Do be sure you use broth and not water, and remember to add salt. This recipe uses 2 teaspoons of salt. Unless you're on a low-sodium diet, not adding sufficient salt into soup is one of the biggest reasons your soup may be bland. Ingredients like lentils and potatoes require a lot of salt to bring out their natural goodness. Try adding a pinch at a time and stir. Always allow it to cook for a few more minutes to fully absorb the salt before adding more. Otherwise, you could end up with it being accidentally too salty.
For this recipe, I recommend 1 or 2-inch cubes. Whatever is a good bite-sized piece for you and whoever you're serving. Be sure to peel the sweet potato first, then rinse it before cutting. You can slice the potato into two halves lengthwise, then into sticks and then cubes, or you can cut it into ½-inch thick slices and quarter the slices.
Simple Sweet Potato and Lentil Soup
Ingredients
- 2 tablespoons olive oil
- ⅔-3/4 cup minced onions
- 4 cups sweet potatoes peeled and cut into 1-2 inch pieces
- 2 tablespoons garlic
- 1 tablespoon fresh grated ginger If you don't have the fresh, you can always use 1 teaspoon powdered.
- 1 pound lentils
- 6 cups vegetable stock or water
- 1 tablespoons yellow curry powder
- 1 teaspoon cayenne pepper if you prefer a little less spice, reduce this to about ½ teaspoon
- 2 teaspoons salt you can taste and adjust the seasoning after it has cooked
- 2 cups chopped kale
- ¾ cup cilantro plus more for garnish
- 1 15 ounce can coconut milk
Instructions
- Heat a medium-sized stock pot over medium heat. Once it is heated, add olive oil.
- Then add in your onions. Allow them to saute for about 3 minutes. Once they are cooked, add in your garlic, ginger, and sweet potatoes.
- Let these cook for only about 1-2 minutes. Next, add in your lentils, stock, curry powder, cayenne, kale, and salt. Cover and reduce heat to low.
- This will need to cook for at least 15-25 minutes. Check occasionally to stir and check for tenderness of the potatoes and lentils.
- Once it is cooked, pour in the can of milk and cilantro. You can reserve a little of the cilantro to use for garnish.
- This soup is really delicious the day of, but it is also really good as meal prep. It will hold well in the fridge for up to 5 days. Just remember to cover tightly!
Notes
- Chop your veggies the night before to save time while making this sweet potato lentil soup recipe. Store the chopped veggies in the refrigerator in an airtight container or sealed bag overnight.
- Add in leftovers to reduce food waste. If you have raw sliced carrots, chopped tomatoes, or cubed butternut squash that needs to be used up, feel free to toss in a handful.
- Get creative with spices! Adding a couple of tablespoons of pumpkin puree or tomato paste can pack in a lot of flavors. Or how about some extra spices? Try a light sprinkle of paprika, chili powder, or garam masala. It will change up the flavors in this recipe while still complementing the delicious base.
- Don't overcook the soup! While some soup recipes get better the longer they cook, lentils can get very mushy if they overcook. While it won't make the soup inedible, it may just be extra thick, and the lentils may not hold their shape.
Rose Kroeker says
Made the recipe and on review, I noticed I hadn't added the ginger. Its listed in the ingredients short list, but not the actual recipe. Also, I assume a whole can of coconut milk? Pretty tasty without the ginger but I may add a bit of ginger powder at this point.
admin says
Yes, there is ginger. Let me change that! It is the whole can of coconut milk. We love this soup so much, I am glad you like it too!
admin says
I made the corrections to the recipe. Thank you for letting me know!