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Close-up of creamy red lentil and sweet potato soup with kale in a speckled bowl and gold spoon.

Creamy red lentil and sweet potato soup (vegan + high protein)

Creamy one-pot red lentil and sweet potato soup with coconut, kale, and lime. Easy, high-protein, vegan, and weeknight-friendly—comforting, spiced, and nourishing in under an hour.
Author Sarah Cobacho (plantbaes.com)
PREP TIME15 minutes
COOK TIME55 minutes
TOTAL TIME1 hour 10 minutes
Servings 4
Course Soup
Cuisine Indian-Inspired
Keyword cilantro (coriander), coconut milk, Dairy-Free, easy weeknight, garlic, ginger, gluten-free, High Protein, kale, lentils, lime, Meal Prep, one-pot, onions, red lentils, sweet potato, tomato, turmeric

Ingredients

soup

  • 1.5 cups split red lentils
  • 1 tbsp olive oil
  • 2 onions finely diced
  • 4 cloves garlic minced
  • 3 stalks celery finely chopped
  • 1 oz ginger minced
  • ⅓ cup tomato paste
  • 1 lb sweet potato diced
  • 7 cups low-sodium vegetable broth
  • 3 cups kale finely chopped
  • 1 cup cilantro finely chopped
  • 2 tbsp fresh lime juice
  • ⅔ cup coconut milk

spices (or use a curry mix)

  • 1.5 tsp garam masala
  • 1 tsp ground coriander
  • 1 tsp chili powder
  • 1 tsp ground cardamom
  • 1 tsp ground turmeric
  • 1 tsp ground cumin
  • ½ tsp sea salt flakes
  • ½ tsp 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!

Video

Notes

Salt: The saltiness will depend on the broth you use. Choose a low-sodium option and start with just 1/2 tsp of sea salt flakes. You can always add more later.
Oil-free option: Water-fry the onions using 2 tbsp of water or broth.
Spice mix swap: You can substitute the listed spices with a store-bought butter chicken or curry spice blend of choice.
Nutritional Information - Per Serving
Calories 493kcal | Carbohydrates 77g | Protein 21g | Fat 13g | Sodium 653mg | Fiber 14g | Vitamin A 782IU | Vitamin C 44mg | Calcium 146mg | Iron 7mg