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Easy Sweet Potato Red Lentil Soup Vegan Recipe

As the winter chill sets in, finding comfort in a hot bowl of soup can make all the difference. Sweet Potato and Red Lentil Soup comes as a rescue with its vibrant flavours and hearty ingredients. Not only does it pair the natural sweetness of root vegetables with the robustness of red lentils, but it also brings a spicy kick, thanks to added chillies and aromatic spices. This dish doesn’t only promise to warm you up; it’s a treasure trove of nutrients, offering a considerable portion of your daily vegetable intake and a healthy dose of plant protein.

sweet potato and lentil soup in a white bowl uk recipe

Preparing this soup is a fuss-free affair, ideal for those looking to batch-cook for the week ahead or for anyone in need of a quick, fulfilling meal. Versatility is its strength—you can easily adjust the recipe to your taste or according to what’s available in your kitchen without losing the essence of the dish. Whether you’re craving a textured broth to accompany warm soda bread or a silky-smooth soup as a standalone dish, this Sweet Potato and Red Lentil Soup can be tailored to your preference, with options to blend until just right.

Why You’ll Love This Recipe

  • The soup combines sweet potatoes and lentils for a nutritious and comforting meal.
  • The recipe is adaptable and suitable for batch cooking, fitting various dietary preferences.
  • Offers options for different textures, serving as a versatile dish for any winter day.

Warming Sweet Potato and Red Lentil Soup

What You’ll Need

  • 2 tbsp olive oil
  • 1 diced onion
  • 1 medium sweet potato, cubed (1 cm)
  • 3 medium carrots, cubed (1 cm)
  • 2 small parsnips, cubed (1 cm)
  • 2 bell peppers, chopped (one red, one yellow recommended)
  • 2 cloves of garlic, crushed or grated
  • 3 cm piece of ginger, grated
  • 1 tsp dried chilli flakes
  • 200 g red lentils
  • 2 litres hot vegetable or chicken stock, or water
  • Salt and freshly ground black pepper, to taste

Method

  1. In a large saucepan, warm the olive oil and cook the onion with the lid on over low heat for about 5 minutes, until it becomes tender without browning. Stir occasionally.
  2. Increase the heat to medium, add the sweet potato, carrots, parsnips, and bell peppers to the pan. Cook for 3 more minutes, stirring often.
  3. Mix in the garlic, ginger, and chilli flakes, continuing to cook for another 2 minutes.
  4. Pour in the red lentils and stock, seasoning with black pepper and salt if needed (this will depend on the stock’s saltiness).
  5. Bring the mixture to a boil, then lower the heat and let it simmer with the lid on for 20 minutes. During this time, the vegetables should become soft. Make sure to stir now and then to keep the soup from sticking.
  6. Once cooked, blend the soup to your desired consistency. If it’s too thick, just add a touch of boiling water.
  7. This soup pairs wonderfully with a slice of crusty bread, perfect for dipping.

Tips and Tricks

  • The nutritional information provided here is only an estimate for your convenience.
  • Feel free to adjust the spice level by adding more or fewer chilli flakes.
  • For those looking to enrich the soup, consider garnishing with fresh herbs like coriander or parsley before serving.
  • Store any leftovers in the fridge for up to 4 days, or freeze to enjoy at a later date.

Remember, this soup is not just a tasty concoction but also vegan, gluten-free, and dairy-free, making it a suitable option for various dietary needs.

sweet potato and red lentil soup for vegans

Extra Creamy Vegan Sweet Potato and Red Lentil Soup with Coconut Essence

To prepare this soup, you’ll need the following ingredients:

  • Sweet potatoes, peeled and diced
  • Red lentils, rinsed thoroughly
  • Coconut milk, for a creamy element
  • Vegetable broth or water, as the liquid base
  • Onions and garlic, finely chopped for the base flavour
  • Fresh ginger, grated for a zesty note
  • Olive oil or coconut oil for sautéing
  • Salt and pepper, to taste
  • Additional seasonings such as cumin, turmeric, or curry powder

Techniques for Attaining Creaminess in Dairy-Free Sweet Potato and Red Lentil Soup

For a creamy soup without dairy, consider these methods:

  • Blending: Puree a portion of the soup using a hand blender or traditional blender to create a smooth texture.
  • Coconut milk: Incorporate coconut milk for its rich, creamy consistency.
  • Cashew cream: Blend soaked cashews with water until smooth and stir into the soup.
  • Thickening agents: Use corn starch or arrowroot powder mixed with a little water to thicken the soup as desired.

Optimal Seasonings to Augment Sweet Potato and Red Lentil Soup

Enhance your soup with:

  • Ground cumin or coriander for earthiness
  • Turmeric for colour and a mild flavour
  • Curry powder for depth
  • Fresh coriander/cilantro or parsley sprinkled on top for freshness
  • Chilli flakes or cayenne pepper for a warming kick

Guidance for Preparing Large Quantities of Sweet Potato and Red Lentil Soup for Meal Prep

When making a big batch:

  • Scale up: Multiply ingredient quantities proportionally.
  • Consistency: Ensure your pot is large enough to cook everything evenly.
  • Storing: Cool the soup before portioning it into airtight containers.
  • Reheating: Gently reheat on the stove or in the microwave till hot.
  • Freezing: Leave room for expansion in the containers if freezing.

Modifying the Consistency of Vegan Sweet Potato and Lentil Soup to Suit Individual Taste

To adjust thickness:

  • Too thick? Add more vegetable broth or water gradually, stirring well after each addition.
  • Too thin? Simmer the soup to reduce or use a thickening agent as mentioned earlier.
  • Textured soup? Blend less or not at all. For a smoother soup, blend more thoroughly.
sweet potato and red lentil soup for vegans

Easy Sweet Potato Red Lentil Soup Vegan Recipe

Rachel
Get ready to tantalize your taste buds with the vibrant explosion of flavors in this Sweet Potato and Red Lentil Soup! This delectable dish combines the natural sweetness of root vegetables with the hearty depth of red lentils, all kicked up a notch with fiery chillies and aromatic spices. It's the ultimate comfort food to heat up your winter days, and it's as nourishing as it is delicious. Plus, it's a dream come true for health-conscious foodies – it's vegan, vegetarian, gluten-free, and dairy-free. 
No ratings yet – be the first to rate this recipe
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Dinner, Lunch, Soup, Starter
Cuisine British
Servings 4
Calories 283 kcal

Ingredients
  

  • 2 tbsp Olive oil
  • 1 Onion (Diced)
  • 1 Sweet Potato (cubed – 1 cm)
  • 2 Parsnips (cubed – 1 cm)
  • 2 Bell Peppers (red and yellow)
  • 2 Cloves of Garlic (Crushed)
  • 1 Ginger (3 cm piece)
  • 1 tsp Chilli Flakes
  • 200 g Red Lentils
  • 2 litres Vegetable Stock
  • Salt and Pepper to taste

Instructions
 

  • In a large saucepan, warm the olive oil and cook the onion with the lid on over low heat for about 5 minutes, until it becomes tender without browning.
  • Stir occasionally.Increase the heat to medium, add the sweet potato, carrots, parsnips, and bell peppers to the pan. Cook for 3 more minutes, stirring often.
  • Mix in the garlic, ginger, and chilli flakes, continuing to cook for another 2 minutes.
  • Pour in the red lentils and stock, seasoning with black pepper and salt if needed (this will depend on the stock's saltiness).Bring the mixture to a boil, then lower the heat and let it simmer with the lid on for 20 minutes.
  • During this time, the vegetables should become soft. Make sure to stir now and then to keep the soup from sticking.
  • Once cooked, blend the soup to your desired consistency. If it's too thick, just add a touch of boiling water. This soup pairs wonderfully with a slice of crusty bread, perfect for dipping.
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Nutrition

Calories: 283kcalCarbohydrates: 49gProtein: 7gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 2039mgPotassium: 854mgFiber: 11gSugar: 15gVitamin A: 11089IUVitamin C: 94mgCalcium: 70mgIron: 3mg
Keyword red lentils, sweet potatoes
Tried this recipe?Let us know how it was! or tag @rachelsrecipepantry on Instagram and hashtag #rachelsrecipepantry Thank you!!

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