The Best Vegan Red Lentil Soup With Sweet Potatoes
My spicy vegan red lentil soup with sweet potatoes recipe has tons of flavor and will delight the fussiest vegan or plant-based eater! We all know there is nothing better on cold days than homemade soup, especially when it’s made with simple ingredients like hearty sweet potatoes, warming spices, and healthy, rich lentils!
This recipe uses simple pantry ingredients like red lentils, tomato paste, vegetable stock, and nutritious sweet potatoes. Make this great recipe in an instant pot, slow cooker, dutch oven, or medium pot on the stove top!
Easy Vegan Red Lentil Soup with Sweet Potatoes
Equipment
- 1 Medium-sized soup pan
- 1 Cutting board to chop vegetables on
- 1 Sharp chopping knife
- 1 Can opener for opening tomatoes and coconut milk
- 1 Large spoon for stirring
Ingredients
- 2 cups Vegetable stock
- 1 cup Diced sweet potato Chop into 1/2" to 1" cubes
- 2 Whole Bay leaves
- 1 cup Red lentils Rinse well
- 2 cloves Garlic Mince or use garlic press
- 1 bulb Shallot Diced
- 1 tablespoon Ginger Grated
- 1 can Diced tomatoes 14.5 oz can
- 1 tablespoon Tomato paste
- 1 teaspoon Turmeric powder
- 1 teaspoon Chili powder Can use hot chili powder if you want spicy!
- 1 teaspoon Garam masala powder
- 1 teaspoon Cumin
- 1 pinch Cinnamon powder OPTIONAL
- 1 pinch Salt and pepper
- 1 cup Coconut milk Light or Regular
- 1/3 cup Cilantro Chopped finely
Instructions
- Pour the vegetable stock into a medium soup pan over medium to high heat.
- As the stock is heating up, toss the Bay leaves and diced sweet potatoes into the pan.
- Rinse the red lentils in water; drain, and add them to the soup pan with the other ingredients.
- Add the chopped garlic, ginger, and shallots.
- Measure out the tomato paste, and add to the soup pan along with the can of diced tomatoes.
- Add the remainig spices and stir well until everything is blended. Bring the soup to a light boil, then cover the pan and lower the heat to low or medium. All the soup to simmer gently until the sweet potatoes have softened completely, then remove from the stove.
- Remove the Bay leaves.
- Add the coconut milk and stir until blended with the other ingredients.
- Add the chopped cilantro and stir.
- Serve in large soup bowls and enjoy!
Notes
A Nourishing and Energizing Vegan Meal for 1-2
It can be time-consuming to make a hearty vegan meal for one or two people, but this simple red lentil sweet potato soup is awesome for leftovers! Plus, this is such an easy soup to prepare by using staple pantry ingredients already in your kitchen.
My easy red lentil sweet potato soup is made with warm spices that will heat you up from the inside out. The earthy vegetables in this flavorful soup also give you plenty of energy to get through the day.
This delicious plant-based recipe is also packed with nutrients that are perfect for vegan diets. Make sure to use high-quality and organic produce for optimal nutrition. Check out some of the nutritional information for this hearty soup towards the end of this post.
How to Make My Vengan Red Lentil Soup Recipe
Simply add the ingredients to a medium or large pot in the order described. Boil the mixture over medium high heat until the mixture begins to boil. Then, cover and lower the heat to low-medium heat for 15-20 minutes. Give the soup a stir with a wooden soup spoon every few minutes, until this easy vegan red lentil and potato soup recipe is done and ready to serve.
Substitutions for this vegan red lentil soup recipe
If needed, feel free to use curry powder instead of garam masala in a 1:1 substitution.
Use brown lentils if you want to use another type of lentils. If you add green lentils or black lentils, keep in mind they may need an additional 10-20 minutes.
If you’re out of vegetable broth, you can substitute a bouillon like the Better Than Bouillon brand that’s 100% vegan.
Replace the shallots with yellow onion if needed, but add a pinch of sugar to mimic the sweetness.
How to serve this vegan red lentil soup and sweet potato soup recipe
What’s the best way to serve my vegan red lentil soup with sweet potatoes?
Try serving it with a delicious vegan sandwich or my quick and easy summer salad recipe. You can also serve it with toasted garlic bread, sweet cornbread, or even roasted vegetables! If you want a little coolness, add a dollop of vegan sour cream on top for added coolness.
For a creamy soup without chunks, use an immersion blender (stick blender) until smooth. I recommend setting aside some broth before blending so you can control the texture.
Is vegan red lentil soup with sweet potatoes good for leftovers?
Yes, it is! This soup will last in your refrigerator for up to 4 days and requires no meal prep. Like many great soups, this recipe keeps building more and more flavor the longer you have it.
To reheat your soup with the same original texture, add vegetable broth or water to thin it out. It’ll come right back to life after 10-15 minutes of simmering over medium low heat.
Can vegan red lentil soup with sweet potatoes be frozen?
You totally can! This vegan red lentil soup recipe with sweet potatoes will hold up in the freezer for about 2 months, making it perfect for future cravings. I recommend making a larger batch and saving the soup in either freezer-safe bags or BPA-free plastic soup containers.
When you’re ready to reheat, start by thawing your soup in warm water (while still in the bag or container). When it starts to loosen up, transfer the contents into a medium pot on the stove. You can also let the soup come to room temperature on the counter and then reheat. Simple as that!
About Vegan Red Lentil Soup With Sweet Potatoes Recipe
Benefits of Sweet Potatoes
Sweet potatoes are an amazing superfood full of antioxidants (beta carotene and vitamins C,D, and E), potassium, magnesium, and iron. These help support your immune system and regulate your vital internal balances.
What are some of the best benefits of sweet potatoes? They help:
- Lower your blood pressure
- Remove excess sodium in the body
- Reduce stress and relax the muscles
- Reduce the chances of certain breast, lung, skin, oral, and colon cancers
- Balance cognitive function
- Aid in digestion
- Reduce inflammation
Benefits of Red Lentils
Lentils are yummy little legumes that are excellent in this lentil potato soup recipe. Red lentils are distinctly flavored superfood that are extremely popular in vegan recipes. They’re full of B-vitamins, iron, plant-based protein, and fiber. They’re also very filling, and can be prepared in many different ways.
Some of the best health benefits of red lentils are that they help:
- Boost your energy levels
- Control your weight (about 230 calories per cup)
- Improve your skin health
- Manage blood pressure and cholesterol
Red lentils are the best choice for vegan soups because they thicken the soup into a luscious, creamy texture. And they cook really quickly!
Benefits of the Spices
This easy vegan recipe is full of delicious spices with wonderful health benefits. Mix these pantry staples into your lentil soup recipe to really ramp up the nutritional value!
- Fresh Ginger: Fresh ginger is full of antioxidants, helps fight germs, and soothes nausea. It can also lower your blood sugar and cholesterol and help prevent certain cancers.
- Garam Masala: This Indian spice is found in most grocery stores. It consists of black pepper, cinnamon, cardamom, cloves, coriander powder, cumin, and nutmeg. Garam Masala is full of antioxidants, reduces inflammation, aids digestion, and even helps you better absorb the other nutrients in this dish. Amazing!
- Turmeric powder (and black pepper): See more on this powerful combo below!
Benefits of Turmeric
Turmeric is a golden-yellow spice from India with a subtle but deep flavor. Turmeric has many wonderful health benefits, some of which are actually amplified by black pepper!
The most active compound in turmeric is curcumin. Curcumin has amazing anti-inflammatory and antioxidant properties.
By mixing turmeric with piperine (found in black pepper), it can boost the intake of curcumin by up to 2000%. Yes, that’s three zeros!!!
So, if you’re looking for a healthy soup recipe or are just in the mood for some comfort food, this hearty vegan red lentil soup with sweet potatoes is sure to please. Not only is it delicious and easy to make, but it is vegan and packs a nutritional punch. It provide plenty of fiber, protein, and other essential nutrients, so give it a try today!
And if you do, be sure to leave it a five-star rating below.
For side dishes or dessert, check out:
Easy Vegan Banana Bread or Quick & Easy Summer Salad
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