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.
Servings
Ingredients
soup
- 1 ½ cups dried 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 fresh cilantro finely chopped
- 2 tbsp fresh lime juice
- ⅔ cup coconut milk
spices (or use a curry mix)
- 1 ½ 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