I’m so excited to share this curried red lentil and sweet potato soup with you! It’s one of those cozy, nourishing recipes that always hits the spot when you want something warm and satisfying. With a velvety coconut base, vibrant spices, melt-in-your-mouth sweet potatoes, and hearty lentils, it’s a one-pot meal that feels indulgent yet deeply wholesome.
This is the kind of soup you can make even when you’re a little tired or sick. There’s less than 10 minutes of chopping, it all goes into one bowl, and no blender is needed. It’s packed with nutrients to make you feel really good, protein, fiber, healthy fats, and plenty of antioxidants, to promote longevity. I’ve also added ingredients known for their anti-inflammatory properties.
It’s so delicious, even my non-soup-loving fiancé loved it. It truly feels like a hug in a bowl, tastes even better the next day, makes for the coziest meal prep, and is freezer-friendly too. So don’t hesitate any longer, and add this wonderful one-pot meal to your meal rotation this week!
Why I love this recipe (as a nutritionist)
- Nourishing and balanced: lentils bring plant protein (21 g / serving), fiber (14 g per serving), and iron (7mg per serving), while sweet potatoes and kale add antioxidants and beta-carotene
- Gut-friendly: fiber from lentils and vegetables supports healthy digestion. With lots of plant diversity to support a thriving gut microbiome. The slow-cooked method of the vegetables and lentils also makes them easier to digest.
- So comforting: perfect if you need a cozy pick me up
- Easy to make: simple vegetables and pantry ingredients, with minimal prep. Use store bought spice mix to save time if needed.
- Perfect for meal prep: stores and reheats beautifully for quick lunches through the week. Freezer-friendly for up to 3 months.
Ingredient notes
- Red lentils: cook quickly and create a naturally creamy base; soaking them helps improve digestion and reduce cook time. Great source of protein, iron, and fiber
- Sweet potatoes: bring color, fiber, and subtle sweetness; great source of beta-carotene (for eye health, skin health, and immune support) swap for pumpkin or carrots if preferred
- Coconut milk: adds body and richness, you can substitute cashew or sunflower cream if avoiding coconut (including for existing cardiovascular concerns)
- Spices: a mix of garam masala, turmeric, cumin, and coriander adds warmth and depth, or use your favorite curry blend for a quick and easy swap. Spices are some of the richest sources of antioxidants widely available to us.
- Kale and cilantro: added at the end for freshness and a pop of green that brightens the flavor, and up the antioxidants.
How to make this recipe (summary)
Start by rinsing and soaking the red lentils (optional but recommended for easier digestion). Sauté onions in olive oil until softened, then add garlic, ginger, spices, and tomato paste for a quick flavor base. Simmer with celery, sweet potatoes, and vegetable broth until everything is soft and tender.
Finish by stirring in coconut milk, kale, cilantro, and lime juice for a creamy, fresh finish. View recipe card below for detailed instructions.
Variations and tips
- Make it oil-free: sauté onions in water or broth instead of olive oil
- Use a store-bought spice blend: replace the listed spices with a butter chicken or curry mix for convenience. They are just as good, and make it a lot easier when you’re new to cooking.
- Boost the protein: as written this recipe contains 21 g of protein per bowl. If you wish to up it, stir in some small cubes of tofu, or frozen edamame. You could also serve it with some sourdough or our Easy Dairy-Free Naan for an extra 6 g of protein per naan.
- Swap greens: use spinach or Swiss chard instead of kale
- Low saturated fat option: If avoiding coconut products for heart health, replace the coconut milk with cashew or sunflower cream. To make it, blend soaked nuts with dairy-free milk until smooth. Or use a store-bought soy cream.
- Allicin tip (garlic): After mincing, let garlic rest for 10 minutes before cooking to maximize allicin formation. Allicin is a natural compound formed when garlic is crushed or chopped. It has antibacterial, antiviral, and anti-inflammatory properties that support immune and heart health.
- Reheat: My favorite way to reheat it is on the stove on low heat. Add a splash of water if needed.
- If you like this recipe, you’ll also love our Healing Butternut Squash Soup, Marry Me Chickpea Soup, or High-Protein Pumpkin Pasta.
Why you’ll love this creamy red lentil and sweet potato soup TL;DR
- Comforting
- Protein-rich
- Easy cleanup
- Allergy-friendly
- Flavorful
FAQ
- Is this recipe gluten-free? Yes, it’s naturally gluten-free.
- Can I make it oil-free? Yes, water-fry the onions or use a tablespoon of broth to sauté.
- How long does it keep? Up to 5 days in the fridge, or freeze for up to 3 months.
- Can I make it without coconut milk? Yes, swap with cashew or sunflower cream for a similar texture.
Creamy red lentil and sweet potato soup (vegan + high protein)
Equipment
- Large Pot
- knife
- cutting board
- ladle
Ingredients
soup
- 1.5 cups (270 g) split red lentils
- 1 tbsp (15 ml) olive oil
- 2 onions - finely diced
- 4 cloves garlic - minced
- 3 stalks celery - finely chopped
- 1 oz (28 g) ginger - minced
- ⅓ cup (85 g) tomato paste
- 1 lb (400 g) sweet potato - diced
- 7 cups (1.66 l) low-sodium vegetable broth
- 3 cups (63 g) kale - finely chopped
- 1 cup (16 g) cilantro - finely chopped
- 2 tbsp (30 ml) fresh lime juice
- ⅔ cup (150 ml) coconut milk
spices (or use a curry mix)
- 1.5 tsp (2.5 g) garam masala
- 1 tsp (2 g) ground coriander
- 1 tsp (2 g) chili powder
- 1 tsp (2 g) ground cardamom
- 1 tsp (3 g) ground turmeric
- 1 tsp (2 g) ground cumin
- ½ tsp (3 g) sea salt flakes
- ½ tsp (1 g) freshly ground black pepper
Instructions
- Optional: Rinse the lentils under cold water until the water runs clear. Add them to a large bowl and cover with cold water. Soak for 2 hours to overnight in the fridge, then drain and set aside. This helps with mineral absorption and reduces the cooking time slightly.
- In a large pot, heat the olive oil over medium heat. Add the onions and cook for 5 minutes, stirring regularly.
- Add the garlic, ginger, spices, and tomato paste, and cook for 2 minutes while stirring.
- Add the celery, sweet potatoes, lentils, and vegetable broth. Stir well, then cover and simmer for 45 minutes. Lower the heat about 10 minutes in, so it stays at a soft simmer. Check the sweet potatoes and lentils for doneness; both should be completely soft.
- Stir in the coconut milk, kale, cilantro, and lime juice. Stir until the greens are just wilted. Adjust salt and pepper to taste. Enjoy!
I just tried this recipe today and it was so good! Very comforting and flavorful. I don’t miss any animal products in this, it’s that good. I used roasted garlic tomato paste for added flavor. Thanks for this great recipe! It is going in our rotation of soups.
I’m so happy you loved it Stephanie, thank you for sharing! I’ve never seen roasted garlic tomato paste, that sounds so delicious, I’ll have to look it up 😍
You’re going to love this Creamy Red Lentil and Sweet Potato Soup recipe! Make sure to rate it 5 stars and leave a comment if you enjoyed it!
How much curry seasoning would you put in if you just sub that?
Hi Shari, I used 2 tbsp of my homemade mix, plus 1/2 tsp sea salt flakes and 1/2 tsp ground black pepper. 2 tbsp of curry seasoning should do it, but there might be some slight variations depending on the mix used or brand, so feel free to adjust to taste 🙂