Sweet Potato and Red Lentil Soup – High Protein, Vegan and GF

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This sweet potato red lentil soup is a yummy yet healthy and nourishing soup that perfectly balances sweet, savory, and spicy flavors.  It is blended into a creamy vegan soup that is high in protein, GF and great for weight loss and gut health.

The natural sweetness of sweet potatoes pairs beautifully with the earthy richness of red lentils, while the Thai red curry paste, garam masala, red pepper flakes, and fresh minced ginger add the perfect spice.  A squeeze of lime juice adds the perfect zest to tie all the ingredients together, and a sprinkle of fresh cilantro is optional for extra freshness.

Not only is this red lentil soup with sweet potato incredibly flavorful, but it is also a great recipe for meal prepping for a healthy, balanced lunch or dinner. It tastes even better the next day after all the flavors meld together. This recipe yields eight servings, making it perfect for follow-up meals. 

According to Cronometer, each serving is a powerhouse of nutrition, providing:

•  468 calories
• 22 grams of protein
• 67 grams of carbs
• 9 grams of fat. 

Enjoy this hearty, wholesome soup, which will keep you satisfied and energized throughout the day. It is an excellent source of B vitamins and magnesium, which are crucial nutrients needed by the mitochondria to produce energy in the body. The red lentil and sweet potato soup is exceptionally high in vitamin A, which is particularly beneficial for the immune system, gut, and vision. 

I created this sweet potato red lentil soup recipe for myself because sweet potato and cilantro were listed as superfoods on my Viome gut test. Sweet potato contains saponins, which increase the diversity and abundance of beneficial bacteria that produce butyrate.

The saponins can also decrease inflammation and modulate inflammatory pathways that regulate the immune response. The Viome gut test recommended sweet potato to help improve my inflammatory activity score.

Cilantro is a fantastic herb for detox and gut health. The polyphenols in cilantro encourage the growth of beneficial bacteria and inhibit the growth of harmful bacteria.

Sweet Potato Red Lentil Soup Ingredients:

• 2 cups dry red lentils, soaked overnight
• 6 cups sweet potatoes, peeled and chopped
• 5 cups vegetable stock
• 4 cups soy milk
• 3 tablespoons fresh ginger
• 1 white onion, finely chopped
• 3 cloves garlic
• 4 tablespoons peanut butter
• 3 tablespoons Thai red curry paste
• 1 teaspoon olive oil
• 1 teaspoon garam masala
• 1 teaspoon red chili flakes
• 1/4 cup cilantro, chopped (for serving)
• Juice from 2 limes

How to Make the Red Lentil Soup with Sweet Potato:

1. Prepare the Ingredients:
   • Soak red lentils over night then drain and rinse red lentils when ready to use.
   • Peel and chop the sweet potatoes.
   • Finely chop the white onion.
   • Mince the garlic and ginger.
2. Sauté the Onion and Ginger:
   • In a large soup pot, heat the olive oil over medium heat.
   • Add the chopped onion and minced ginger and garlic, sautéing over medium-low heat until the onion becomes lightly browned (about 5 minutes).
3. Add Sweet Potatoes and Lentils:
   • Stir in the chopped sweet potatoes and drained red lentils.
   • Add the vegetable stock, stirring to combine.
4. Simmer the Soup:
   • Bring the mixture to a boil over high heat.
   • Reduce the heat to low and let it simmer, covered, for about 20-25 minutes, or until the sweet potatoes and lentils are tender.
5. Add Soy Milk, Peanut Butter & Spices:
   • Stir in the soy milk and peanut butter until fully incorporated.
   • Add the garam masala, lime juice, Thai red curry paste, and red chili flakes, stirring well to combine.
   • Simmer for 5-10 minutes to let the flavors meld together.
6. Blend the Soup
   • Use an immersion blender to blend the soup to your desired consistency. I blend well for a smooth and creamy texture. Alternatively, transfer portions to a blender, blend, and return to the pot.
7. Serve:
   • Ladle the soup into bowls and garnish with chopped cilantro.
   • Serve hot and enjoy!

Tips and Substitutions

• Soaking the red lentils for 8-12 hours beforehand is beneficial to release enzyme inhibitors and promote better digestion, but this step is optional. If you do not soak your red lentils first, add an extra cup of vegetable stock. 
• I used soy milk in this dairy-free red lentil sweet potato soup because it is high in protein and yields a great creamy texture, but you can also use creamy coconut milk or this homemade sesame seed milk.
• Store extra soup in an airtight container, such as a mason jar, where it will last for a few days. The recipe yields a big batch, so I often freeze some soup and pull it out of the freezer as needed for a healthy lunch when the weekdays get busy! 
• You can make this sweet potato and red lentil soup on the stovetop in a large pot in 40 minutes. If you don’t have time to wait around for the sweet potato and lentils to cook, you can saute the onion, garlic, and ginger in a pan. Then, add all the ingredients to a slow cooker or instant pot and let it simmer on low for 4-6 hours. When you come home from running your errands, blend up the soup and enjoy!
• For anyone who loves a little extra spice, cayenne pepper is a great addition.

Serve the Thai red curry sweet potato and lentil soup with freshly chopped cilantro, and add fresh cracked pepper and salt to taste. This comforting soup is a great way to get plant protein in your diet, as one serving contains 22 grams of protein. 

If you need easy lunches that meet your nutritional and macronutrient needs, look no further than this nourishing soup. It is balanced with fiber for gut health, protein, healthy carbs, and many vitamins and minerals. High protein blended soups are easy to digest and fill you up just right!

This sweet potato red lentil soup is a great low fat plant based soup for insulin resistance and inline with the dietary recommendations in the Mastering Diabetes book where the authors recommend a low fat plant based diet for insulin resistance and reversing type 2 diabetes.

Also check out this Thai carrot soup with similar flavors!

This sweet potato and red lentil soup is found in my high protein vegetarian soups E-book that you can subscribe to access in my library of free E-books. All the E-books are designed to be downloaded or printed on standard paper to create your own recipe binder.

Sweet Potato and Red Lentil Soup – High Protein, Vegan & GF

This creamy sweet potato and red lentil soup is great for gut health and weight loss. It is spiced with ginger, garlic, garam masala, lime juice, peanut butter and Thai red curry paste then sprinkled with fresh chopped cilantro for the most delicious Thai inspired red lentil and sweet potato soup.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 30 minutes mins

Total Time 40 minutes mins

Course Soup

Cuisine Thai

Servings 8

Calories 468 kcal

Equipment

• 1 Large soup pot
• 1 immersion blender
• 1 chopping board and knife
• 1 vegetable peeler

Ingredients

  

1x2x3x

• 2 cups dry red lentils
• 6 cups sweet potato
• 5 cups vegetable stock
• 4 cups soy milk
• 3 tbsp Thai red curry paste
• 1 tsp garam masala
• 2 tsp ground ginger
• 1 tsp red pepper flakes
• 2 limes juiced
• 3 cloves garlic
• 4 tbsp peanut butter
• 1 onion
• 1 tsp olive oil
• ¼ cup chopped cilantro

Instructions

 

• Soak red lentils over night then drain and rinse red lentils when ready to use.
• Peel and chop the sweet potatoes. Finely chop the white onion. Mince the garlic and ginger.
• In a large soup pot, heat the olive oil over medium heat. Add the chopped onion and minced ginger and garlic, sautéing for 5 minutes.
• Stir in the chopped sweet potatoes and drained red lentils with the vegetable stock.
• Bring the mixture to a boil over high heat. Reduce the heat to low and let it simmer, covered, for about 20-25 minutes, or until the sweet potatoes and lentils are cooked.
• Add in the soy milk and peanut butter, garam masala, lime juice, Thai red curry paste, and red chili flakes, stirring well to combine. Simmer for 5-10 minutes to let the flavors meld together before blending with an immersion blender into a creamy soup.
• Ladle into soup bowls and serve with fresh chopped cilantro.

Notes

Season the sweet potato and lentil soup with sea salt and cracked pepper to taste!

Nutrition

Calories: 468kcalCarbohydrates: 67gProtein: 22gFat: 9g

Keyword red lentil sweet potato soup, sweet potato and red lentil soup

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