Gluten free, vegan sweet potato and lentil soup is a healthy and tasty meal that will satisfy both your hunger and your tastebuds. This delicious vegetable soup is smooth and filling as well as simple to make. Sweet potato and lentil soup comes out creamy, savory, and decadent thanks to ingredients that not only taste amazing, but are nourishing for your body as well.
Soups have been enjoyed for thousands of years because they are easy to make and incredibly nutritious. Whether you enjoy a simple broth with vegetables or a heartier stew, they provide the ultimate comfort food experience. This roasted vegetable soup made with sweet potatoes and lentils is at the top of the list!
Make sure to check more ideas for vegan comfort food recipes made with simple pantry and freezer ingredients.
Just like in my Vegan Roasted Carrot Soup With Lentils, and Roasted Butternut Squash Soup, you’ll start with roasted vegetables. You’ll also be using the sweet and slightly nutty lentil for flavor, texture, and protein. Lentil soups have become very popular because they are not only healthy, but pair well with so many other rich flavors.
This healthy vegan sweet potato lentil soup is no exception. The roasted vegetables add sweetness and the spices will bring to mind exotic locations from across the world.
Healthy Vegan Sweet Potato Lentil Soup
This vegan sweet potato lentil soup contains a showcase of health boosting ingredients combined with savory and decadent flavors that will have you making it again and again.
Sweet Potatoes
Minerals, vitamins, and fiber abound in sweet potatoes. They are not only lovely, delicious additions to your meals, but they bring are a nutritiously dense ingredient as well. They contain beta-carotene and provide you with much needed Vitamin A in addition to many others.
Red Lentils
Lentils are made up of more than 25% protein and great for getting in your B vitamins, magnesium, and potassium.
They’re also rich in polyphenols, which may actually help balance blood sugar and contain strong anti-oxidant and anti-inflammatory properties (source).
Onions & Garlic
Onions and garlic are a culinary match made in heaven. Their flavors blend well together and they are often found paired in recipes.
Those who eat them regularly not only enjoy their pungent aroma and depth of flavor, but also their immune boosting and health supporting benefits. They fight infection and may even help reduce heart disease and fight cancer (source).
How To Make Sweet Potato Lentil Soup
It’s incredibly simple to make sweet potato lentil soup and you can enjoy it for dinner tonight, if you’d like! Scroll through quick step-by-step instructions in this sweet potato lentil soup web story.
Roast The Vegetables
The first step is to roast your vegetables. Simply mix your sweet potatoes, onions, and [unpeeled, crushed] garlic with the spices and roast. This releases their natural sweetness, deepens the flavors of the spices, and gives you a smoky hint to the soup that really makes it stand out.
You can also roast the whole garlic bulb to add the a touch of sweet, nutty and mellow flavor to the soup.
(Psst…this is the same technique used in my Sweet Potato Noodle Salad with Chickpeas and Rocket recipe as well as in this delicious savory vegan sweet potato casserole, which you’ll also love!).
Cook The Lentils
While your vegetables are roasting, you can get your lentils cooking. Check the package for directions or simply add them to water, bring to a boil, and simmer for 15 minutes until they are cooked.
Blend The Ingredients
This soup is thicker and the way you get there is using your food processor to combine the lentils and roasted vegetable with broth and coconut milk.
Garnish & Serve
Top with a little extra coconut milk and micro greens for some added color and flavor. You can serve this with your favorite crusty bread for dipping…mmm. Pair it with a vegan quiche or a vegan pot pie for a delicious and festive meal.
Cook’s Tips
- You can store this soup for up to 4 days in the fridge.
- This soup is perfect for meal prep. It freezes well and maintains its consistency once reheated. Freeze it for up to 3 months in freezer bags and reheat on the stove or in the microwave.
- Use leftover roasted sweet potatoes and leftover cooked lentils for this soup for a quick and nutritious meal. Just throw the spices in the blender if the sweet potatoes were roasted without them.
- Serve the soup with crusty bread or pair it with a vegan quiche , vegan casserole or a vegan pot pie for a delicious and festive meal.
Recipe Variations
- Blend the cooked lentils together with the roasted sweet potatoes for extra silky consistency.
- You can use pumpkin or squash instead of sweet potatoes for this recipe.
- Use other types of lentils or grains like quinoa, millet, couscous, bulgur or buckwheat in place of red lentils for this soup.
- Vegan yogurt can be used in place of coconut milk for garnishing.
If you enjoyed this soup, I would really appreciate you giving it a 5-star rating! I’m always happy to receive your feedback!
Creamy Sweet Potato Lentil Soup
Ingredients
- 2-3 medium-sized sweet potatoes peeled and diced
- 1 yellow onion cut into wedges
- 4 cloves garlic unpeeled
- 2 tablespoons olive oil
- 1/2 teaspoon coriander
- 1/4 teaspoon cinnamon
- 1/4 teaspoon paprika
- 1/4 teaspoon cumin
- one 14 oz can coconut milk 2 tablespoons reserved for garnishing
- 3-4 cups vegetable broth/water depending on how thick you want the soup to be
- ½ cup red lentils
- Salt and pepper to taste
- Micro greens to garnish
- Crusty bread to serve optional
Instructions
- Preheat the oven to 200 °C or 400 °F. Place the sweet potatoes, onion and unpeeled garlic cloves, smashed with a back of a knife, on a baking tray with the olive oil, cinnamon, paprika, cumin and dried coriander. Mix well and bake in oven for about 15 minutes, until golden brown.
- In the meantime, boil red lentils in a medium saucepan. Bring them to a boil, cover and cook for about 15 minutes or use the instructions on the package.
- Transfer the roasted vegetables to a bowl of a food processor, add coconut milk, vegetable broth or water and blend until smooth.
- Transfer to a pot, add lentils and let it cook through over medium heat for about 5 more minutes. Season with salt and black pepper to taste. Garnish with coconut milk/yogurt and micro greens. Serve with crusty bread (optional). Enjoy!
Notes
Cook’s Tips
- You can store this soup for up to 4 days in the fridge.
- This soup is perfect for meal prep. It freezes well and maintains its consistency once reheated. Freeze it for up to 3 months in freezer bags and reheat on the stove or in the microwave.
- Use leftover roasted sweet potatoes and leftover cooked lentils for this soup for a quick and nutritious meal. Just throw the spices in the blender if the sweet potatoes were roasted without them.
- Serve the soup with crusty bread or pair it with a vegan quiche or a vegan pot pie for a delicious and festive meal.
Recipe Variations
- Blend the cooked lentils together with the roasted sweet potatoes for extra silky consistency.
- You can use pumpkin or squash instead of sweet potatoes for this recipe.
- Use other types of lentils or grains like quinoa, millet, couscous, bulgur or buckwheat in place of red lentils for this soup.
- Vegan yogurt can be used in place of coconut milk for garnishing.
Ria
Friday 16th of April 2021
This was so delicious! I’ve been following an uber restrictive low histamine vegan diet and even though I did have to omit certain spices, it was still VERY DELICIOUS! I kept to the recipe except I roasted the veggies an extra 10 mins and I blended the lentils as well after boiling them in the stock. I topped with some crushed almond crackers and sautéed kale (wanted some crunch and a green). Perfect.
Elena Szeliga
Saturday 17th of April 2021
@Ria, Thanks so much for your feedback! I love that you added the toppings for a little crunch - that's such a great idea!
DH
Monday 6th of April 2020
This soup is sooo delicious. I saw Heather Nicholds make it on YouTube and knew I had to try it. After roasting the veg/sweet potatoes, I threw all ingredients in my Instant Pot on "soup" setting and pureed it after with my immersion blender. That's a keeper, thank you.
Elena Szeliga
Monday 6th of April 2020
I'm so glad you enjoyed the soup! Thanks for your kind feedback :)