There are days when I desperately want something deeply satisfying and healthy for dinner that won’t take an entire evening to prepare. Enter this red lentil and sweet potato soup, which contains two of the most nutrient rich foods on the planet and takes a mere 40 minutes to prepare from start to finish. If that doesn’t entice you to make this soup on a regular basis, the intoxicating aroma that fills your kitchen when all of the ingredients swirl together certainly will.
If you’ve never cooked with red lentils before, be sure to rinse them and pick through for any small stones or debris. Red lentils are a great choice for soups since they fall apart during cooking and take on a smooth, silky texture with big flavor. The addition of sweet potatoes makes for a heartier soup, perfect for beckoning in cooler autumn nights.
Print
Spicy Red Lentil and Sweet Potato Soup
- Total Time: 40 minutes
- Yield: 4 servings 1x
Description
This Spicy Red Lentil and Sweet Potato Soup is a hearty, nutrient-rich dish that combines the smooth texture of red lentils with the sweetness of potatoes, perfect for a cozy autumn evening.
Ingredients
- 2 tbsp coconut oil
- 1 sweet potato, chopped into roughly 1/2" pieces
- 2 small carrots, chopped
- 2 ribs celery, chopped
- 1 clove garlic, minced
- 1 small onion, chopped
- 1/4 tsp garam masala
- 1/4 tsp turmeric
- 1/4 tsp curry powder
- 1/4 tsp cardamom seeds
- 1 cup (240 ml) red lentils, rinsed and picked over
- 4 cups (960 ml) vegetable broth
- Salt and pepper to taste
- Fresh cilantro for garnish (optional)
Instructions
- In a large soup pot, heat the coconut oil over medium heat until shimmering.
- Add the sweet potatoes, carrots, celery, garlic, and onion. Cook for 3-4 minutes, stirring occasionally, until the vegetables begin to soften.
- Stir in the garam masala, turmeric, curry powder, and cardamom seeds. Cook for another minute until the spices are fragrant.
- Add the rinsed red lentils and vegetable broth to the pot. Stir to combine.
- Bring the mixture to a boil, then reduce the heat to low and simmer for 25-30 minutes, or until the lentils and vegetables are tender and the soup has thickened.
- Season with salt and pepper to taste. If desired, blend the soup for a smoother texture using an immersion blender.
- Serve hot, garnished with fresh cilantro if desired.
Notes
- Rinse and pick through the red lentils for any small stones or debris before cooking.
- This soup can be stored in the refrigerator for up to 3 days or frozen for up to 3 months.
- For a creamier texture, blend the soup using an immersion blender.
- Adjust the spice level by adding more or less garam masala and curry powder.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 250
- Sugar: 8 grams
- Sodium: 600 mg
- Fat: 8 grams
- Carbohydrates: 40 grams
- Fiber: 10 grams
- Protein: 8 grams
- Cholesterol: 0 mg
If You Liked This Recipe, You’ll Love These
- Pumpkin Masala Curry
- Weeknight Chana Masala
- Smokey Sweet Potato and Black Bean Tacos
- Liangban Tofu: Spicy Cold Tofu
Frequently Asked Questions
Why rinse and pick through the red lentils before cooking?
The article specifically warns to rinse and pick through the red lentils to remove “any small stones or debris” — a real concern with bulk-bin or imported lentils. Red lentils have had their outer hull removed, so they cook quickly and fall apart, making it impossible to spot a pebble once cooking begins.
How does the texture change depending on whether I blend it?
Red lentils naturally fall apart during the 25–30 minute simmer, giving the soup a naturally thick, silky texture as the article describes — no blending required. Running an immersion blender through it (mentioned in both the notes and instructions) takes it to an even smoother, more bisque-like consistency if you prefer.
Can this soup be made ahead and frozen?
Yes — the notes say it keeps in the refrigerator for up to 3 days and can be frozen for up to 3 months. Because the soup contains no dairy, it freezes cleanly without texture problems.
What does cardamom contribute here, and can I skip it?
The recipe uses 1/4 tsp cardamom seeds alongside garam masala, turmeric, and curry powder. Cardamom adds a floral, slightly sweet note that lifts the earthiness of the red lentils. The notes point out you can adjust all the spices up or down to taste, so the same logic applies to the cardamom.
This was fantastic. I also was generous with the spices. The second time I made it, I added some leftover coconut milk, which added a bit more creaminess. Both ways were delicious.
Ten times better than I expected this to be, and I had high hopes. Restaurant quality in 45 minutes! I did cut down on the salt and was generous with the spices, but otherwise followed this recipe exactly. I will make this frequently! Thank you!!
Yum