Lentil and Sweet Potato Soup

Written By Kalpi Prasad

This hearty lentil and sweet potato soup is high in protein, vegan, and gluten-free. With ginger, garlic, and chilli, it’s a warming and wholesome winter meal.

Serve up a wholesome helping of high-protein lentil and sweet potato soup. Jam-packed with aromatic ginger, garlic, and chilli, this recipe is healthy, vegan, and gluten-free. A swirl of creamy cashew coconut cream makes it the ultimate comfort food for chilly days.

If you enjoy nourishing meals like this, you’ll also love our Beef and Pumpkin Curry or discover more vegan-friendly inspiration on BBC Good Food.

Ingredients (17)

  • 1 tbsp extra virgin olive oil

  • 1 red onion, finely chopped

  • 2 carrots, peeled, chopped

  • 2 garlic cloves, crushed

  • 2 tsp finely grated fresh ginger

  • 1 long fresh green chilli, chopped, plus extra to serve

  • 2 tsp ground cumin

  • ½ tsp ground turmeric

  • 500g sweet potato, peeled, coarsely chopped

  • 150g dried red lentils, rinsed, drained

  • 500ml (2 cups) gluten-free salt-reduced vegetable stock

  • Fresh coriander leaves, to serve

  • Toasted coconut flakes, to serve

Cashew Coconut Cream

  • 70g raw cashews

  • 500ml (2 cups) boiling water

  • 80ml (1/3 cup) reduced-fat coconut milk

  • 2 tsp fresh lime juice

Method

Step 1
To make cashew coconut cream, place cashews in a heatproof bowl and cover with boiling water. Set aside for at least 4 hours to soak.

Step 2
Heat oil in a large saucepan over medium heat. Cook onion and carrot, stirring, for 5 minutes until softened. Add garlic, ginger, chilli, cumin, and turmeric. Cook 1–2 minutes until aromatic. Add sweet potato and lentils, stir to combine. Add stock and 750ml (3 cups) water. Bring to the boil, then simmer for 25 minutes until vegetables and lentils are tender.

Step 3
Drain soaked cashews. Place in blender with coconut milk and lime juice. Blend 2–3 minutes until smooth and creamy.

Step 4
In batches, blend soup mixture until thick and smooth. Divide into bowls, drizzle with cashew cream, and top with coriander, coconut, and extra chilli.

Recipe Notes

Do you have to soak lentils before making soup?
Unlike other legumes, lentils don’t need soaking before cooking – they’re a quick and easy ingredient for weeknight meals.

Nutrition per serving

  • Energy: 1778 kj (425cal)

  • Protein: 15.8g

  • Fat: 17.3g (Saturated 4.6g)

  • Carbs: 44.7g

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