This cozy soup is one of those recipes that just feels like a hug.
It’s warm, hearty, full of flavor, and so simple to throw together.
I make this all the time when the weather cools off or when I need something comforting but healthy.
It’s packed with plant-based protein, fiber, and sweet, earthy flavors that only get better the next day.
Plus, it’s made in one pot—easy cleanup!
Why I Love This Recipe
This soup became a go-to for me during a chilly fall weekend when I had very little in the pantry but wanted something filling and healthy. I threw in what I had—and magic happened.
- One pot, no fuss
- Freezer-friendly and reheats like a dream
- Loaded with nutrients and super satisfying
- Easy to customize with whatever’s in the fridge
- Budget-friendly and made with pantry staples
Servings and Time
Servings: 6 bowls
Cook Time: 40 minutes total (10 min prep, 30 min cook)
Macros (Per Serving – Approximate)
- Calories: 290
- Protein: 14g
- Carbs: 44g
- Fat: 7g
- Fiber: 13g
Why This Recipe Works (Quick Science)
Sweet potatoes release starch as they cook, naturally thickening the soup without needing cream or flour. Lentils provide both protein and fiber, and they cook faster than most beans. The acid from the tomatoes helps break them down even faster, giving you a rich, full-flavored soup in less than an hour.
Common Mistakes
- Not rinsing lentils: This can make the soup murky or gritty. Always rinse.
- Overcooking sweet potatoes: They can get too mushy and lose their shape. Keep an eye on them around the 20-minute mark.
- Not seasoning in layers: Salt after adding onions, again with broth, and check again before serving.
What to Serve With
- Crusty bread or toasted sourdough
- Side of roasted Brussels sprouts or kale chips
- A simple green salad with lemon vinaigrette
- Vegan grilled cheese for a heartier meal
FAQ
Can I use canned lentils?
Yes, but add them at the end just to heat through.
Can I freeze this soup?
Totally. Let it cool first, then store in airtight containers. It keeps for up to 3 months.
Is it spicy?
Not unless you want it to be. You can add red pepper flakes for some heat.
Can I add more veggies?
Absolutely. Zucchini, spinach, cauliflower—throw ’em in!
What You’ll Need
- 1 tablespoon olive oil
- 1 yellow onion, diced
- 2 garlic cloves, minced
- 2 teaspoons ground cumin
- 1 teaspoon smoked paprika
- 1/4 teaspoon black pepper
- 1/2 teaspoon salt
- 1 medium sweet potato, peeled and diced (about 2 cups)
- 1 cup brown or green lentils, rinsed
- 1 (15 oz) can diced tomatoes
- 4 cups vegetable broth
- 2 cups water
- 1 cup chopped kale (stems removed)
- Juice of 1/2 lemon
- Optional: 1/4 cup coconut milk for drizzling on top
- Optional garnish: chopped parsley
Ingredients
Pro Tips
- Dice sweet potatoes evenly so they cook at the same rate
- Rinse lentils under cold water to remove bitterness
- Add kale at the end to keep it vibrant and not overcooked
- Taste and adjust seasoning after simmering—lentils absorb a lot of flavor
- A swirl of coconut milk at the end makes it creamy and extra cozy
Tools You’ll Need
- Large soup pot or Dutch oven
- Wooden spoon
- Chef’s knife
- Cutting board
- Measuring cups and spoons
- Strainer for rinsing lentils
Substitutions and Variations
- Lentils: Use red lentils for a creamier texture, but reduce cooking time
- Sweet potato: Try butternut squash or carrots instead
- Kale: Use spinach or Swiss chard
- Tomatoes: Substitute with tomato puree or fresh chopped tomatoes
- Coconut milk: Leave it out or sub with a vegan yogurt swirl
Make Ahead Tips
Chop all your veggies and rinse your lentils ahead of time. You can store prepped ingredients in airtight containers in the fridge for up to 2 days. Soup can also be made fully and reheated when needed—flavor only gets better the next day.
Step 1: Sauté the Onion and Garlic
1 tablespoon olive oil in a large soup pot over medium heat. Add 1 diced yellow onion and cook for 3-4 minutes, stirring often, until softened and translucent. Add 2 minced garlic cloves and stir for 1 more minute until fragrant.
Step 2: Add the Spices
Stir in 2 teaspoons ground cumin, 1 teaspoon smoked paprika, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Cook for 30 seconds to bloom the spices.
Step 3: Add Sweet Potato, Lentils, Tomatoes, Broth & Water
Add 2 cups diced sweet potato, 1 cup rinsed brown lentils, 1 (15 oz) can diced tomatoes, 4 cups vegetable broth, and 2 cups water. Stir everything together and bring to a boil.
Step 4: Simmer the Soup
Reduce heat to low and cover. Let it simmer for about 25–30 minutes, or until lentils and sweet potatoes are tender.
Step 5: Stir in Kale and Lemon Juice
Stir in 1 cup chopped kale and the juice of 1/2 lemon. Cook uncovered for 2-3 more minutes until kale wilts.
Step 6: Serve and Garnish
Ladle the soup into bowls and, if you like, drizzle with 1-2 tablespoons of coconut milk and sprinkle with fresh parsley.
Leftovers and Storage
Store leftovers in airtight containers in the fridge for up to 4 days. This soup gets even better as it sits. You can also freeze it for up to 3 months—just thaw overnight in the fridge and reheat on the stove.
Conclusion
There’s just something special about a soup that’s both nourishing and soul-warming. I hope this Vegan Lentil & Sweet Potato Soup becomes a favorite in your home like it is in mine. Give it a try, then drop a comment below to let me know how it went or if you made any fun changes!