Ever had one of those days when you want something hearty but can’t be bothered to do anything complicated? Sweet potato lentil soup is basically the food equivalent of a warm hug from someone who doesn’t talk too much. It’s simple, comforting, and doesn’t demand your life story while you’re eating it. Plus, it looks pretty darn impressive sitting in a bowl, making your Instagram followers think you’ve got your life together. Win-win!
Why This Recipe is Awesome
First off, this soup is basically idiot-proof. I’ve made it while simultaneously watching Netflix and arguing with my sister on the phone, and it still turned out great. It’s also that rare unicorn of recipes that’s both healthy AND delicious — like, vegetable-forward but not in that sad “I’m eating this because I hate myself” way.
The sweet potato gives it this natural sweetness that balances perfectly with the earthiness of the lentils. And the best part? It’s even better the next day when all the flavors have had time to get cozy together. Meal prep magic, people!
Ingredients You’ll Need
• 2 tablespoons olive oil (the regular kind, save your fancy bottle for something that actually matters)
• 1 large onion, diced (cry it out, it’s therapeutic)
• 3 garlic cloves, minced (vampires beware)
• 2 medium sweet potatoes, peeled and cubed (roughly 3 cups worth of orange goodness)
• 1 cup red lentils, rinsed (the ones that look like tiny orange discs)
• 1 teaspoon cumin (the spice that makes everything taste like it tried harder)
• ½ teaspoon turmeric (for health and that gorgeous yellow color)
• ¼ teaspoon cayenne pepper (adjust according to how much excitement your life needs)
• 4 cups vegetable broth (homemade if you’re showing off, store-bought if you’re normal)
• 1 can coconut milk (full-fat because we’re not monsters)
• Salt and pepper to taste
• Fresh cilantro for garnish (optional if you’re one of those people who thinks it tastes like soap)
Step-by-Step Instructions
1. Heat things up. Pour the olive oil into a large pot over medium heat. Add the diced onion and cook until it’s translucent and slightly soft (about 5 minutes). This is what chefs call “sweating the onion,” which sounds gross but tastes delicious.
2. Bring on the flavor. Toss in the minced garlic and cook for another minute until it’s fragrant. Don’t burn it unless you want your kitchen to smell like disappointment.
3. Spice it up. Add the cumin, turmeric, and cayenne pepper. Stir for about 30 seconds until your kitchen smells like that cool spice market you visited that one time.
4. Bulk it out. Add the sweet potato cubes and lentils to the pot. Stir everything together so the veggies and lentils get coated in all that spicy goodness.
5. Make it soupy. Pour in the vegetable broth, bring to a boil, then reduce to a simmer. Cover and let it cook for about 20 minutes, or until the lentils and sweet potatoes are tender enough to be smooshed against the side of the pot with a spoon.
6. Get creamy. Stir in the coconut milk and let it simmer for another 5 minutes. Season with salt and pepper to taste.
7. Blend (optional). If you want a smoother soup, take an immersion blender and partially blend the soup. Or don’t. I’m not the texture police. Leave it chunky if that’s your jam.
8. Serve it up. Ladle into bowls, sprinkle with fresh cilantro if you’re fancy, and serve with some crusty bread for dipping purposes.
Common Mistakes to Avoid
Not rinsing your lentils. Unless you enjoy the taste of dirt, give those little guys a good rinse before throwing them in. No one wants gritty soup.
Overcooking the lentils. Red lentils cook faster than you might think. If you walk away to start a new Netflix series, you’ll come back to lentil mush. Though TBH, it’ll still taste good.
Being stingy with the spices. “That seems like a lot of cumin” — said everyone right before making a bland soup. Trust the recipe on this one.
Using light coconut milk. Look, if you’re already making soup with vegetables as the star, don’t sabotage the creaminess factor. Full-fat coconut milk is the way to go. Your taste buds deserve it.
Alternatives & Substitutions
Not a sweet potato fan? (Who hurt you?) You can use butternut squash or regular potatoes instead. The soup will be less sweet but still delicious.
If you don’t have red lentils, yellow split peas work too, but they’ll take longer to cook. Green or brown lentils are an option but they’ll hold their shape more, giving you a different texture.
Out of coconut milk? Heavy cream works in a pinch, or for a lighter option, try unsweetened almond milk with a tablespoon of butter stirred in. It’s not the same, but it’ll do when the craving hits and you’re too lazy to go shopping.
Want to make it heartier? Throw in some chopped kale or spinach in the last few minutes of cooking. It’s an easy way to pretend you’re being extra healthy.
FAQ (Frequently Asked Questions)
Can I freeze this soup?
Absolutely! This soup freezes like a dream. Just let it cool completely, then portion it into containers. It’ll keep for about 3 months. Future-you will be so grateful to past-you.
How long does it keep in the fridge?
About 4-5 days, which makes it perfect for weekly meal prep. FYI, it gets thicker as it sits, so you might need to add a splash of broth when reheating.
Is this soup vegan?
Yep! As written, this recipe is completely plant-based. Now you can invite your vegan friends over without having to make something separate (or pretending you didn’t use chicken broth).
Can I make this in an Instant Pot?
For sure! Sauté the onions, garlic, and spices using the sauté function, then add everything except the coconut milk. Cook on high pressure for 8 minutes, quick release, then stir in the coconut milk. Done and done.
My soup is too thick/thin. Did I mess up?
Nope! Soup thickness is a personal journey. If it’s too thick, add more broth. Too thin? Let it simmer uncovered for a bit longer or blend more of it. There’s no soup police here.
Can I add meat to this?
I mean, you could, but then it wouldn’t be this soup anymore, would it? If you must, some cooked shredded chicken or crispy bacon bits on top would work. But honestly, this soup is satisfying enough without animal products stealing the spotlight.
Final Thoughts
There you have it—a sweet potato lentil soup that’s easy enough for a weeknight but impressive enough to serve to people you’re trying to convince that you have culinary skills. It’s the perfect balance of healthy and comforting, like yoga pants that somehow make your butt look amazing.
The best part? You likely have most of these ingredients hiding in your pantry already. So close that food delivery app, put on some music, and spend 30 minutes making something that’ll nourish your body and impress your taste buds. Your wallet (and Instagram feed) will thank you.
