High-Protein Sweet Potato Lentil Soup
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If you’re looking for a nourishing, high-protein, and fiber-rich meal, this Sweet Potato Lentil Soup is perfect for you! This hearty vegan soup is packed with plant-based protein, loaded with warming spices, and easy to make in just one pot.
Whether you need a cozy weeknight dinner, a filling meal prep option, or a comforting dish for cold days, this soup is a must-try. Plus, it’s naturally gluten-free and made with pantry-friendly ingredients!
In this blog post, I’ll share everything you need to know to make the best Sweet Potato Lentil Soup – from ingredient notes and cooking tips to storing, serving suggestions, and FAQs. Let’s dive in!
Why You Will Love This Sweet Potato Lentil Soup Recipe
- One-Pot & Easy – Minimal cleanup and simple steps make this soup beginner-friendly.
- Protein-Packed – Lentils provide a fantastic source of plant-based protein and fiber.
- Budget-Friendly – Made with pantry staples that won’t break the bank.
- Gluten-Free & Vegan – A perfect meal for all dietary needs.
- Meal Prep & Freezer Friendly – Stores well for busy weeks!
- Cozy & Comforting – A warm, hearty, and satisfying meal for any season.
Ingredient Notes
Let’s take a closer look at the key ingredients in this soup and why they work so well together!
Essential Ingredients:
- Lentils (1 cup, dry) – Brown or green lentils work best as they hold their shape. Red lentils tend to break down and create a mushy texture.
- Sweet Potato (1 medium, diced) – Adds a natural sweetness that balances the earthy lentils.
- Vegetable Broth (4 cups) – Provides depth and richness. Use a low-sodium broth for better control over salt levels.
- Diced Tomatoes (1 can, 14 oz) – Brings acidity and enhances the flavors.
- Onion & Garlic (1 small onion, 2 cloves garlic) – Essential aromatics that build flavor from the base.
- Carrots & Celery (2 carrots, 2 celery stalks) – Classic soup vegetables that add crunch and texture.
- Olive Oil (1 tbsp) – For sautéing, but you can use water for an oil-free version.
- Smoked Paprika (1 tsp), Cumin (1 tsp), Turmeric (½ tsp) – These warming spices add depth, color, and flavor.
- Lemon Juice (½ lemon, squeezed) – Brightens the flavors and enhances digestion.
- Salt & Black Pepper (to taste) – Adjust seasoning to your preference.
- Fresh Parsley or Cilantro (for garnish) – Adds a fresh finishing touch.
Recipe Tips for the Best Sweet Potato Lentil Soup
- Choose the Right Lentils: Use brown or green lentils for the best texture. If you prefer a creamy consistency, go for red lentils.
- Don’t Overcook the Lentils: Cook just until tender to prevent mushiness.
- Balance the Flavors: The lemon juice at the end helps cut through the richness and enhances the taste.
- Boost the Creaminess: Add ½ cup of coconut milk for a creamier texture.
- Spice It Up: Add a pinch of cayenne pepper or red pepper flakes for extra heat.
- Add More Protein: Stir in some chickpeas or quinoa for an even more filling meal.
Vegan Serving Suggestions & Pairings
- With Crusty Bread – Serve with sourdough, whole wheat, or gluten-free bread.
- With a Side of Avocado Toast – Adds healthy fats and creaminess.
- With a Simple Kale Salad – A light and refreshing side to complement the hearty soup.
- Over Quinoa or Brown Rice – For an extra boost of protein and fiber.
- With a Dollop of Vegan Yogurt – Adds a creamy, tangy contrast to the warm spices.
Storage Tips: How to Keep It Fresh
This soup is perfect for meal prep because it stores beautifully. Here’s how:
- In the Refrigerator: Store in an airtight container for up to 5 days. Reheat on the stove or microwave.
- In the Freezer: Freeze in portions for up to 3 months. Thaw overnight in the fridge and reheat.
- Adjusting Consistency: If the soup thickens over time, simply add a splash of broth or water when reheating.
Frequently Asked Questions about Sweet Potato Lentil Soup
Can I use canned lentils?
Yes! If using canned lentils, drain and rinse them, and reduce the cooking time by 10-15 minutes.
How do I make this soup oil-free?
Simply sauté the vegetables in water or broth instead of oil.
Can I make this in a slow cooker?
Yes! Add all ingredients to a slow cooker and cook on low for 6-8 hours or high for 3-4 hours.
What if I don’t have sweet potatoes?
You can substitute with butternut squash or carrots.
Is this soup kid-friendly?
Absolutely! For milder flavors, reduce the spices slightly and blend the soup for a smoother texture.
Can I make it in an Instant Pot?
Yes! Use the Sauté function for the aromatics, then add all ingredients and pressure cook on high for 12 minutes. Quick-release and stir.
Equipment Needed
- Cutting board & sharp knife – For prepping veggies.
- Large pot or Dutch oven – For cooking the soup.
- Wooden spoon – For stirring.
- Ladle – For serving.
- Airtight containers – For storing leftovers.
Why This Sweet Potato Lentil Soup Should Be Your Go-To Meal
This Sweet Potato Lentil Soup is the ultimate comfort food—rich, filling, packed with protein, and easy to make. Whether you’re looking for a quick weeknight meal, a make-ahead lunch, or a cozy fall dinner, this recipe is a must-try.
With simple ingredients, endless variations, and meal-prep convenience, this soup will easily become a staple in your home.
Have you tried this Lentil & Sweet Potato Soup? I’d love to hear your thoughts! Leave a comment below and let me know:
Did you make any substitutions? How did you serve it? Would you like to see more vegan soup recipes?
Don’t forget to share this recipe with friends & family and tag me on Instagram if you try it!
Sweet Potato Lentil Soup
This one-pot, protein-packed soup is warm, comforting, and perfect for meal prep. It’s vegan, gluten-free, and full of fiber to keep you full and satisfied!
Ingredients
- 1 tbsp olive oil (or water for oil-free)
- 1 small onion, diced
- 2 cloves garlic, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 medium sweet potato, peeled & cubed
- 1 cup dry lentils (brown or green)
- 1 tsp smoked paprika
- 1 tsp ground cumin
- ½ tsp turmeric
- ½ tsp black pepper
- 1 tsp salt (adjust to taste)
- 1 can (14 oz) diced tomatoes
- 4 cups vegetable broth
- 1 cup water (if needed, for consistency)
- Juice of ½ lemon (for brightness)
- Fresh parsley or cilantro for garnish
Instructions
- Heat olive oil in a large pot over medium heat. Add diced onion and garlic, and sauté for 2-3 minutes until fragrant. Stir in carrots and celery, and cook for another 2 minutes.
- Add sweet potatoes and stir well. Sprinkle in smoked paprika, cumin, turmeric, black pepper, and salt. Mix everything together to coat the veggies in the spices.
- Add dry lentils, diced tomatoes, and vegetable broth. Stir well, bring to a boil, then reduce heat to low. Cover and let simmer for 25-30 minutes, until lentils are soft.
- Squeeze in fresh lemon juice for a bright, fresh flavor. Adjust salt and pepper as needed. If the soup is too thick, add 1 cup of water to reach your desired consistency.
- Garnish with fresh parsley or cilantro. Serve warm with crusty bread or a side of quinoa for an extra protein boost!
Notes
- Use the Right Lentils – Brown or green lentils hold their shape best, while red lentils create a creamier texture.
- Balance Flavors – A squeeze of lemon juice at the end enhances the taste and freshness.
- Meal Prep Friendly – Store in the fridge for 5 days or freeze for up to 3 months for easy meals!
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