This Spicy Sweet Potato and Lentil Soup with gentle warming spices, red peppers and coconut milk is nourishing, hearty and delicious.
Serve with crusty bread for a filling, healthy and nutritious meal in a bowl. It’s also vegan, dairy and gluten free.
I can’t believe we’re already at that time of year when our minds (and stomachs) turn to warming, comforting foods such as slow cooked beef casseroles, creamy pasta bakes and warming, nourishing soups.
There’s nothing like a good bowl of soup to make you feel better. When I’m bunged up with a cold and feeling rubbish, I tend to take the all the veg that’s sitting in my fridge drawer and turn it into soup.
If it needs using up, it goes in, along with whatever spices are sitting at the front of my food cupboard. This kind of spontaneous cooking can be a bit of a hit or a miss, but it’s the best way to learn how to cook well.
This sweet potato soup with lentils, red pepper and creamy coconut milk is the result of my many kitchen experiments. Sweet potatoes add an earthy sweetness, ground cumin and crushed chillies provide a little spice and a small amount of coconut milk adds creaminess. It’s so delicious and perfect for chilly Autumn days.
And did I mention it’s also suitable for vegans and dairy/gluten free diets?
can i use different vegetables in this soup?
Of course! It’s a very adaptable recipe – for example you could use butternut squash instead of sweet potato, or swap the onions for a leek.
how to make spicy sweet potato and lentil soup
(Ingredient amounts and detailed instructions are in the recipe card at the bottom of the post)
First of all, heat 1 tbsp olive oil over a low to medium heat in a large saucepan. Add diced onion and gently fry for 5-10 minutes, or until the onions are beginning to soften and look transulent. Add the sweet potatoes, carrot, celery and red pepper. Cook on a low heat for around 10 minutes or until the vegetables have softened.
Add grated ginger and crushed garlic and cook for a couple of minutes, then add 1 tsp ground cumin and crushed chilli flakes.
Add the red or yellow lentils and vegetable stock. Bring to the boil, then turn down to a low simmer for about 30-40 minutes.
Add a small tin of coconut milk and simmer gently for 10 minutes (don’t let it boil or the coconut milk might separate.) Using a blender, blitz the soup to a consistency you’re happy with. I prefer the soup with a little texture, so I don’t go too mad with the blending.
Add salt and freshly ground black pepper to taste and if you don’t need the soup to be vegan friendly, serve with a swirl of yoghurt, fresh coriander, chopped chillies and black sesame seeds.
A loaf of freshly made bread will turn this into a filling meal that’s full of goodness. It’s just what you need on a chilly night.
more classic soup recipes to try
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- 1 Tbsp Olive Oil
- 1 Red or White onion, peeled and diced
- 1 stick of celery, diced
- 1 carrot, peeled and chopped into small dice
- 1 Red bell pepper, diced
- 500g Sweet potatoes, peeled and chopped
- 2 cloves of garlic, peeled and crushed
- 2cm fresh ginger, peeled and grated
- 1 Tsp Ground Cumin
- 1/4-1/2 Tsp Chilli (red pepper) Flakes
- 200g Red or Yellow Lentils, rinsed
- 1 - 1 1/2 Litres vegetable stock
- 200ml Coconut Milk
- Salt and Pepper
- Fresh Coriander, red chillies and black sesame seeds to garnish (optional)
- Heat the olive oil over a low to medium heat and add the diced onion. Turn the heat to low and cook until the onions are translucent (about 5-10 minutes)
- Gently fry for a couple of minutes before adding the diced celery, carrot, red pepper and sweet potatoes. Sprinkle with salt and gently fry the vegetables for about 10 minutes or until they are beginning to soften. Add the crushed garlic, ginger, ground cumin and chilli flakes and cook for a further couple of minutes.
- Add the lentils and stock and bring to the boil, then turn down the heat to medium low. Place a lid on the pan and cook for 30 minutes.
- Pour in the coconut milk and contibue to cook for a further 10 minutes. Blend the soup to a consistency you're happy with. I prefer it with a little texture so I don't go overboard on the blitzing. Season with salt and freshly ground black pepper.
To ring the changes, swap the sweet potates for an equal amount of butternut squash.
Feel free to add a stick of finely diced celery if you like.
The soup will keep in the fridge for up to 3 days, or freeze for up to 4 months.
Nutrition InformationYield 4 Serving Size 4
Amount Per Serving Calories 391Total Fat 18gSaturated Fat 10gTrans Fat 0gUnsaturated Fat 7gCholesterol 0mgSodium 1323mgCarbohydrates 50gFiber 11gSugar 15gProtein 11g