This Sweet Potato Lentil Soup is loaded with healthy flavor from hearty sweet potatoes, protein-packed lentils, and fresh tomatoes. Plus it's vegetarian, vegan, and ready in under an hour!
This vegan soup is one you can make and use to meal prep for lunches and dinners. Learn how easy it is to make this sweet potato soup.
Another delicious soup is this sweet potato chili, it is loaded with flavor. You might also want to try out my vegan stew. For a tasty side to pair with your soup try my quinoa bread rolls.
This Sweet Potato Lentil Soup Recipe Is...
- Vegan
- Vegetarian
- Dairy Free
- Nutrient Rich
- Meal Prep Friendly Recipe
Key Ingredients & Substitutions
- Dry lentils. Brown or green lentils (like these Palouse brown lentils) are the best choice here because they soften fully in about 30 minutes but still hold their shape. There's no need to soak them; just rinse and pick them over for any small stones. French green lentils stay a little firmer, while red lentils break down into a thicker, almost creamy soup and are usually tender in 15 to 20 minutes.
- Sweet potato. One large sweet potato, about a pound, gives the soup its body and natural sweetness. Cut it into small, even cubes so it cooks in the same time as the lentils. A few pieces will soften and melt into the broth, which thickens it nicely. Butternut squash or pumpkin works as a swap.
- Carrots, onion, and garlic. This is the flavor base of the soup. Sautéing the carrots first gives them a little color and a deeper, sweeter flavor before everything else goes in.
- Tomatoes. Two fresh chopped tomatoes add brightness and a touch of acidity to balance the sweet potato. When tomatoes are out of season, use one 14.5-ounce can of diced tomatoes with their juices instead.
- Vegetable broth. Six cups of broth make a brothy, spoonable soup. Low-sodium broth is the safer bet, since the recipe also adds salt; you can always season more at the end. If you need the soup to be gluten-free, check the broth label.
- Smoked paprika, oregano, and bay leaves. Smoked paprika gives the soup a gentle, smoky warmth, dried oregano adds an earthy herbal note, and bay leaves round out the broth as it simmers. Fish the bay leaves out before serving.
- Spinach and parsley. Fresh spinach wilts right into the soup and adds color and nutrients, and fresh parsley keeps the flavor bright. Frozen spinach works too; use about half a cup, thawed and squeezed dry.
How to Make Lentil and Sweet Potato Soup
Full directions for this vegan lentil soup are in the printable recipe card at the bottom of the post. This is a quick walk through.
- Start by heating oil in a pot on the stove. Add in the carrots and saute till they are softened.
- Then add in the onion and garlic cooking until the onions are transluscent.
- Next add in the tomatoes and bay leaves and cook for a few minutes.
- Add in remaining ingredients, and bring the soup to a boil. Then reduce and simmer for 30 minutes or until the potatoes are fork tender.
- Serve and enjoy.
Helpful Tips for Sweet Potato Lentil Soup
Heavy Duty Pot
I recommend using a heavy duty pot like a Dutch oven as it will create an even heating on the soup. If you use a lighter pot you will find that hot spots can be created and the overall doneness of the soup can vary.
Cutting Up Vegetables
Aim to cut up your vegetables into bite-size pieces. It is also important to cut your vegetables into evenly cut pieces. That way all the potatoes and carrots are cooked evenly.
Variations To Sweet Potato Lentil Soup
Add More Spices and Herbs
As you can see I used just a handful of spices and herbs for this recipe. Feel free to adjust the spices to fit your flavor preference if you would like. This would also be delicious with some garam masala or curry powder, or some chili powder for extra spice. If you love those Indian-inspired spices, you'll also enjoy our vegan chana masala, our easy vegan dal tadka, or our Madras lentils.
Mix up the Vegetables
You are welcome to use any vegetables of your choosing to flavor your soup. You could peel and dice up a Russet or Yukon Gold potato. Or add in some corn or other vegetables to add more flavor. Use whatever is in season!
Try Kale
Instead of using spinach you could swap with kale. I prefer the flavor of spinach, but kale is a wonderful substitute and also super nutritious.
Serving Ideas
With lentils for protein and sweet potatoes for heartiness, this soup is filling enough to be dinner on its own. A slice of bread for dipping makes it complete: try it with warm focaccia bread, a wedge of easy vegan cornbread, or a couple of fluffy vegan biscuits.
For a lighter meal, pair a smaller bowl with a crisp green salad tossed in a 5-minute vinaigrette. The tangy dressing is a nice contrast to the sweet, smoky soup. Finish each bowl with a squeeze of lemon, a drizzle of good olive oil, extra chopped parsley, or a pinch of red pepper flakes if you like some heat.
If you're making it for meal prep, spoon the soup over a scoop of cooked brown rice or quinoa to stretch it into an even heartier lunch. Keep in mind that the lentils keep absorbing liquid in the fridge, so add a splash of broth or water when you reheat it.
Sweet Potato Lentil Soup FAQs
How to make the soup creamier?
You can take out some of the soup and blend it up to puree it. This will then be poured back into the pot and stir to thicken. Or you can add in some coconut milk to add a creamy texture to the soup if you want.
How to store the sweet potato lentil soup?
This soup can be stored in the fridge in an airtight container for up to a week. This soup is wonderful for meal prepping for lunches or dinners.
Best way to warm up lentil and sweet potato soup?
You can warm it up in the microwave or even on the stovetop in a pan. Just heat on low heat and stir often or it will burn.
More Tasty Recipes
If you love this Lentil Sweet Potato Soup, be sure to check out these other delicious recipes:
- Old Fashioned Vegan Stew
- Vegan Sweet Potato Casserole
- Sweet Potato Black Bean Chili
- Okra Masala Bindi Bhaji
- Masala Lentils Sabut Masoor
Recipe
Sweet Potato Lentil Soup (Vegan & Vegetarian)
Ingredients
- 1 cup dry lentils rinsed and drained
- 1 yellow onion peeled and finely chopped
- 1 sweet potato large, peeled and chopped into small cubes
- 2 carrots peeled and sliced
- 6 cups vegetable broth
- 2 tablespoon olive oil
- 3 garlic cloves minced
- 1 cup fresh spinach roughly chopped
- 2 tomatoes chopped
- ½ teaspoon smoked paprika
- 4 bay leaves
- 1 teaspoon salt
- ½ teaspoon ground black pepper
- 1 teaspoon dried oregano
- ¼ cup fresh parsley chopped
Instructions
- Heat the olive oil in a large, heavy pot over medium heat. Add the sliced carrots and sauté until slightly golden and softened, about 4-5 minutes.
- Add the onion and garlic and cook for another 4-5 minutes, stirring often, until the onion is soft and translucent.
- Add the chopped tomatoes and bay leaves. Cook for 3-5 minutes, until the tomatoes begin to break down.
- Add the sweet potato, spinach, rinsed lentils, smoked paprika, dried oregano, salt, black pepper, parsley, and vegetable broth. Stir to combine.
- Bring the soup to a boil, then reduce the heat to low and simmer, partially covered, for 30 minutes, or until the lentils and sweet potatoes are tender.
- Remove and discard the bay leaves. Taste and adjust the salt and pepper, then serve hot.
Notes
- Lentils: Brown or green lentils hold their shape best. Red lentils cook faster (usually 15 to 20 minutes) and break down into a thicker soup.
- Broth and salt: Low-sodium vegetable broth is recommended; taste and adjust the salt at the end. For a gluten-free soup, use a certified gluten-free broth.
- Creamier soup: Blend 1 to 2 cups of the soup and stir it back in, or add a splash of coconut milk.
- Tomatoes: One 14.5-ounce can of diced tomatoes with their juices can replace the fresh tomatoes.
- Freezing: Cool completely and freeze in airtight containers for up to 3 months. Thaw overnight in the fridge and reheat with a splash of broth or water, since the lentils thicken the soup as it sits.
Zann Brown says
This was one of the yummiest soups I have had in a long time. I only tweaked it a tiny bit. I dislike oregano, so used a pinch of Italian Herbs and Moroccan seasoning instead. I also threw in a potato from my garden. Otherwise, this is so delicious, nutritious and satisfying. Thanks.
GM says
Fabulous and easy!
I added a little Garam Masala, but it would be wonderful even without that.
Susie Carpenter says
I love this soup so much. I make it frequently.
KDonnRN says
I am not a vegan but I totally used this recipe with a ham bone. It was wonderful!
Gisela Hodges says
Wonder how this would be with butternut squash.
Nicole @ VegKitchen says
I would expect that to work very well! Let us know if you try it.