Spiced red lentil and sweet potato soup
Comforting, silky vegan soup with warming spices and a bright lemon finish — perfect for cold evenings.
Cold evenings call for soup that warms you down to your socks — this spiced red lentil and sweet potato soup does just that. It's thick, silky and scented with cumin, smoked paprika and turmeric, with a bright hit of lemon to lift every spoonful.
Quick to make, vegan and freezer-friendly, it’s a brilliant midweek supper or a make-ahead option for busy winter weekends. Serve with crusty bread or a simple green salad if you must be virtuous.
Ingredients
- 200 g red lentils
- 400 g sweet potato — peeled and cut into 2 cm cubes
- 150 g carrot — peeled and sliced
- 1 brown onion — about 150 g, finely chopped
- 3 garlic cloves — crushed
- 30 ml olive oil
- 10 ml ground cumin
- 5 ml smoked paprika
- 5 ml ground turmeric
- 30 g tomato purée — about 2 tbsp
- 1 l vegetable stock — hot
- 150 ml light coconut milk
- 5 ml sea salt — plus extra to taste
- black pepper — to taste
- 1 lemon — juiced
- 15 g fresh coriander — chopped, to garnish
- chilli flakes — optional, to taste
Equipment
- large saucepan
- blender or stick (immersion) blender
- ladle
Instructions
Rinse the red lentils under cold water until the water runs clear; drain well. This removes dust and helps the soup be bright rather than cloudy.
Heat the olive oil in a large saucepan over a medium hob. Add the brown onion and cook, stirring, for 5 minutes until softened but not browned.
Add the garlic, ground cumin, smoked paprika and ground turmeric. Cook for 1–2 minutes, stirring constantly, until fragrant — do not let the garlic burn.
Stir in the carrot, sweet potato and tomato purée and cook for 3–4 minutes to start softening the veg and coat them in the spices.
Add the rinsed red lentils and the hot vegetable stock. Increase the heat to bring to a gentle boil, then reduce the heat and simmer uncovered for 20 minutes, or until the lentils and veg are very tender.
Stir in the light coconut milk and simmer for a further 5 minutes to meld flavours and heat the coconut through.
Carefully blend the soup until smooth. Either use a stick (immersion) blender directly in the pan, or transfer in batches to a blender — hold the lid small gap covered with a tea towel to let steam escape.
Return the soup to the pan if needed, season with sea salt and black pepper, then stir in the lemon juice. Heat for 1–2 minutes to combine, taste and adjust seasoning.
Ladle into bowls and finish with a scattering of fresh coriander and a pinch of chilli flakes if using. Serve straight away with crusty bread if you like.
Tips
- Rinse lentils thoroughly to avoid a gritty texture and to keep the colour bright.
- If you prefer a chunkier soup, blend only half and stir the unblended portion back in.
- Make ahead and freeze in portion-sized tubs for up to 3 months; defrost in the fridge overnight and reheat gently on the hob.
- If the soup thickens too much on standing, stir in a little boiling water or extra stock to loosen it.
- To toast spices for extra depth, add them to the pan a minute before the garlic and watch closely — they burn quickly.
Substitutions
red lentils → split yellow lentils, same quantity
Stays closesweet potato → butternut squash, same quantity
Stays closelight coconut milk → single cream, 150 ml (not vegan)
Noticeably differentvegetable stock → chicken stock, same quantity (not vegan)
Noticeably different
Nutrition
Per serving · estimated
- 402
- Calories
- 16 g
- Protein
- 62 g
- Carbs
- 11 g
- Fat
- 11 g
- Fibre
- 10 g
- Sugar
- 600 mg
- Sodium
FAQ
Can I use brown or green lentils instead of red?
You can, but brown/green lentils hold their shape and will give a chunkier, firmer texture — increase the simmer time to about 30–35 minutes and mash a little if you want creaminess.
Is this soup freezable?
Yes. Cool completely, then freeze in portions for up to 3 months. Defrost in the fridge overnight and reheat gently on the hob, adding a splash of water if needed.
How can I make it milder or hotter?
For milder, reduce smoked paprika or omit chilli flakes. For more heat, add a pinch of cayenne, a chopped fresh chilli with the garlic, or extra chilli flakes to garnish.
Can I make this in a slow cooker?
Yes — brown the onion, garlic and spices in a frying pan first, then transfer everything to the slow cooker and cook on low for 4–5 hours or high 2–3 hours until veg and lentils are tender.
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