Quick, easy, nutritious and frugal, this Sweet Potato and Red Lentil Soup is just bursting with flavour from the sweet root vegetables, earthy lentils, chillies and spices – perfect for warming you up on a chilly winter’s day. It’s also vegan, vegetarian, gluten free and dairy free.
Uuurgh, the weather here is miserable today. Grey and rainy and cold and just bleurgh – and it’s making me feel bleurgh too! But what better way to fight the winter blues than a big pot of spicy Sweet Potato and Red Lentil Soup?
This soup as absolutely jam packed with goodness: sweet potatoes, peppers, parsnips, carrots, onions and red lentils ensure you are getting in a big chunk of your 5 a day, plus a good dose a healthy protein from the lentils and the chillies, garlic and ginger will surely help keep those winter colds at bay?
I like to make a massive vat of this soup on Sunday evening – eat some of it with warm soda bread on Sunday night, then portion up the rest into individual serving and refrigerate or freeze them for delicious, healthy and above all EASY lunches for the week.
You can either reheat the soup in the microwave at work or in a pan on the stove at home.
I have worked quite hard over the years to create the ‘perfect’ recipe for this Sweet Potato and Red Lentil Soup and I am really pleased with the recipe below, but of course you could absolutely tinker with the quantities to suit your preferences and/or what you have in the fridge. Just keep to roughly 1.5kg (3.3lb) of veggies and you’ll be on the right track. The red lentils could be swapped for another pulse – chickpeas or haricot beans, for example, and the spices can be whatever you want them to be!
To make the stock for this soup I have used a vegetable stock cube – one from Kallo which is organic, gluten free and vegan. But feel free to use fresh vegetable stock if you prefer. Alternatively, if you don’t need this to be vegan or vegetarian, fresh chicken stock works well (or a chicken stock cube!).
Do you prefer soup chunky or smooth? For me it definitely depends on the soup: personally I prefer this Sweet Potato and Red Lentil Soup with a bit of texture. To keep it chunky, I suggest using a hand blender. However if you prefer your soups super smooth, I would really recommend using the Froothie Optimum 2.3 Blender – it’s amazing at getting soups silky smooth! (If you want to find out more read my Froothie Optimum 2.3 Blender review.)
If you like this Sweet Potato and Red Lentil Soup recipe, you might like to try some of my other soup recipes on my blog: my favourites include my Creamy Tomato and Roasted Red Pepper Soup, my Spicy Moroccan Chickpea Soup and my Butternut Squash, Chilli and Coconut Milk Soup – which is one of the most popular recipes on my blog! To find all my soup recipes, check out my soup archives.
Sweet Potato and Red Lentil Soup (Vegan)
- 2 tablespoons olive oil
- 1 onion diced
- 1 medium sweet potato cut into 1cm cubes
- 3 medium carrots cut into 1cm cubes
- 2 small parsnips cut into 1cm cubes
- 2 bell peppers (I like to use 1 red and 1 yellow), cut into bitesize pieces
- 2 cloves garlic crushed or grated
- 3 cm ginger grated
- 1 teaspoon dried chilli flakes
- 200 g red lentils
- 2 litres hot vegetable stock or chicken stock, or water
- Salt and pepper to taste
- Put the olive oil and onions in a large, wide saucepan. Gently fry the onions with the lid on over a low heat for 5 minutes, until softened but not brown. Stir occasionally.
- Turn the heat up to medium and add the sweet potato, carrots, parsnips and peppers and fry for a further 3 minutes, stirring frequently. Add the garlic ginger and chilli and fry for 2 more minutes.
- Add the lentils, stock and a couple of twists of black pepper, plus some salt if necessary (I find that usually the stock is salty enough).
- Bring to the boil then reduce to a gently simmer, with the lid on. Cook for 20 minutes, or until all the vegetables are soft. Stir occasionally to prevent sticking.
- Blend the soup to your preferred texture, and add a little boiling water if it is too thick.
- Serve with crusty bread.
Nutrition information is approximate and meant as a guideline only.
Want to find more great vegetarian meal ideas? Check out my collection of Easy Peasy Vegetarian & Vegan Recipes…
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