This Red Lentil and Sweet Potato Soup is full of flavors of cumin, coriander and smoked paprika. Simmered with chunks of tender sweet potato and wilted spinach for a satisfying one-pot dinner that's nourishing and delicious. Gluten-free, nut-free, vegan.
A Flavorful, Freezer-Friendly Dinner
Red lentils are a staple in my pantry. Packed with plant-based protein and fiber, they're a nutritional powerhouse and cook up quickly meaning you can have a nutritious meal ready in no time. The sweet potato, crushed tomatoes and spices bring flavor and texture with minimal effort. I love that this soup also freezes well so it's ideal to keep on hand for easy lunches or dinners.
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Ingredients and Substitutions
Olive oil - This flavorful oil is use for softening the aromatics. Avocado oil also works well.
Yellow onion - Brings natural sweetness and depth. You can use a sweet onion or a couple of shallots instead, if you like.
Garlic - Adds a savory layer of flavor to the soup. Pre-chopped garlic can be used to speed up prep.
Smoked paprika, cumin, coriander, and turmeric - These ground spices add a ton of warming flavor with minimal effort.
Sweet potato - Rich in beta-carotene, this root vegetable adds body and gentle sweetness. I leave the skin on for extra fiber but you can peel it if you prefer.
Red lentils - These quick-cooking legumes are rich in fiber, protein and micronutrients. They thicken the soup, giving it a delicious texture. Be sure to rinse them before using to remove any impurities. They also make a nutritious red lentil hummus!
Vegetable broth - Both vegetable broth and chicken broth work great here for their light, savory taste. Check that you're using certified gluten-free broth, if necessary.
Crushed tomatoes - Using crushed tomatoes lends a silky texture and hint of acidity. Diced tomatoes also work but will bring a chunkier texture. If using whole, canned tomatoes, crush them by hand before adding to the soup.
Spinach - This leafy green is high in antioxidants and brings color and texture to the soup. I use baby spinach as it has a tender texture but mature spinach can be used, just roughly chop it first.
Lemon juice - Brightens up the soup and enhances the flavors of the spices. Use fresh lemon juice for the best flavor.
Salt and pepper
How to Make Red Lentil & Sweet Potato Soup
Step 1: Warm olive oil in a large saucepan over medium-low heat.Add onion and cook 4-5 minutes until soft and translucent. Stir in garlic and cook 30 seconds until fragrant. Stir in spices, salt, and pepper. Cook for 1 minute until fragrant.
Step 2: Add sweet potato, lentils, crushed tomatoes, and vegetable broth. Stir to combine.
Step 3: Bring to a boil, then reduce heat and simmer uncovered for 20-25 minutes, stirring occasionally, until lentils are tender and soup thickens. Add extra broth if needed.
Step 4: Stir in spinach and cook until wilted, about 1-2 minutes. Squeeze lemon juice over soup. Taste and adjust salt or spice level. Serve warm.
Variations
Jazz up this soup with extra additions
- Add roasted vegetables like broccoli, carrots or zucchini.
- Swap the sweet potato for butternut squash.
- Add a dash of chili powder or red pepper flakes for a hint of spice.
- Use kale or chard in place of spinach for a heartier texture.
- Replace 1 cup of vegetable broth with an equal volume of coconut milk for a creamy texture.
Recipe tips
- If you have a bit of extra time, you can roast the cubed sweet potato in a little olive oil at 350F for 30 minutes. This will give it a sweeter flavor.
- Toast and grind whole coriander seed and cumin seed instead of using pre-ground for a richer flavor.
- If the soup looks too thick, add a little more vegetable broth to thin it out.
- If the soup seems too thin, simmer it for a little longer before stirring in the spinach so it can thicken up.
- Serve with a dollop of dairy-free coconut yogurt on top for a creamy texture and some tang.
- Give the lentils a quick check through before rinsing them so you can remove any small stones which are sometimes present.
FAQs
No, these lentils cook quickly and don't need pre-soaking. If you find lentils give you digestive troubles, soaking them overnight and then draining before adding to the soup can help with this.
Red lentils behave a bit differently than green or brown lentils as they break down readily when boiled, helping this soup get its distinctive texture. If you use other lentils, the soup may take longer to cook and will have a different texture.
More Sweet Potato Recipes
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📖 Recipe
Red Lentil and Sweet Potato Soup
Ingredients
- 2 tablespoons olive oil
- 1 yellow onion diced
- 3 cloves garlic minced
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- ¼ teaspoon ground coriander
- ½ teaspoon ground turmeric
- 1 teaspoon salt
- ½ teaspoon ground black pepper
- 1 large sweet potato cubed
- 1 cup red lentils rinsed
- 4 cups vegetable broth
- 1 x 14-ounce can crushed tomatoes
- 2 cups baby spinach (or 1 ½ cups frozen chopped spinach)
- 1 lemon juiced
Instructions
- Warm olive oil in a large saucepan over medium-low heat.
- Add onion and cook 4-5 minutes until soft and translucent.
- Stir in garlic and cook 30 seconds until fragrant. Stir in spices, salt, and pepper. Cook for 1 minute until fragrant.
- Add sweet potato, lentils, vegetable broth, and crushed tomatoes. Stir to combine.
- Bring to a boil, then reduce heat and simmer uncovered for 20-25 minutes, stirring occasionally, until lentils are tender and soup thickens. Add extra broth or water if needed.
- Stir in spinach and cook until wilted, about 1-2 minutes. Squeeze lemon juice over soup. Taste and season with additional salt and pepper. Serve warm.
Notes
Variations
- Add cooked shredded chicken for a heartier soup.
Storage
- Refrigerator: Allow leftover soup to cool completely then transfer to an airtight container. Store in the refrigerator for up to 3 days.
- Freezer: Allow leftover soup to cool completely then transfer to an airtight container. Store in the freezer for up to 3 months. Thaw overnight in the fridge before reheating.
- Reheating: Warm the soup in a pot over a medium-low heat on the stove until piping hot. Alternatively, microwave individual portions on high in a covered, microwave-safe bowl until piping hot.
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