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Sweet Potato, Carrot, Apple and Red Lentil Soup 1

Sweet Potato, Carrot, Apple and Red Lentil Soup

This velvety soup perfectly balances earthy, sweet, and savory flavors while delivering an impressive nutritional profile. Unlike most autumn soups that rely on cream for richness, this recipe harnesses the natural creaminess of red lentils and sweet potatoes, creating a silky texture without added dairy.
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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Course Main Course, Soup
Cuisine Vegan, Vegetarian
Servings 6 portions
Calories 245 kcal

Equipment

  • Large Pot
  • Immersion Blender or Standard Blender

Ingredients
  

Base Ingredients

  • 2 tablespoons olive oil
  • 1 large onion diced (about 1 cup)
  • 3 garlic cloves minced
  • 1 tablespoon fresh ginger grated

Vegetables and Fruit

  • 2 large sweet potatoes peeled and cubed (about 3 cups)
  • 3 medium carrots peeled and chopped (about 1½ cups)
  • 2 apples peeled, cored, and diced (Honeycrisp or Gala work beautifully)
  • 1 cup red lentils rinsed and drained

Spices and Liquids

  • 1 teaspoon ground cumin
  • ½ teaspoon ground coriander
  • ¼ teaspoon ground cinnamon
  • ¼ teaspoon cayenne pepper optional for heat
  • 6 cups vegetable broth
  • salt and pepper to taste
  • 2 tablespoons fresh lemon juice
  • fresh cilantro or parsley for garnish

Instructions
 

  • Heat olive oil in a large pot over medium heat. Add diced onions and cook for 4-5 minutes until translucent and fragrant. For maximum sweetness, allow the onions to develop slight caramelization at the edges.
  • Add minced garlic and grated ginger to the pot, stirring constantly for 30-60 seconds until fragrant but not browned.
  • Add cubed sweet potatoes, chopped carrots, and diced apples to the pot. Stir to coat everything in the aromatic oil mixture.
  • Stir in the rinsed red lentils along with cumin, coriander, cinnamon, and cayenne (if using). Toast the spices for 30 seconds while stirring continuously to release their essential oils.
  • Pour in the vegetable broth and bring the mixture to a boil. Once boiling, reduce heat to maintain a gentle simmer, cover partially, and cook for 25-30 minutes until the vegetables are tender and lentils have completely softened. Stir occasionally to prevent sticking.
  • Remove from heat and let cool slightly. Using an immersion blender, purée the soup until smooth and velvety. If using a standard blender, carefully transfer batches, never filling it more than halfway with hot liquid.
  • Return the soup to low heat. Add lemon juice and adjust salt and pepper to taste. Let the soup simmer for another 2-3 minutes to allow the flavors to meld completely.
  • Serve hot, garnished with fresh cilantro or parsley.

Notes

Possible Substitutions:
  • Butternut squash can replace sweet potatoes for an equally velvety texture
  • Yellow or green lentils can substitute for red lentils (cooking time may increase slightly)
  • Pears can replace apples for a different fruity note
  • Coconut oil can substitute for olive oil to add a subtle tropical flavor
  • Ground turmeric (1/2 teaspoon) makes a wonderful addition for color and anti-inflammatory benefits
Storing Tips:
  • Refrigerate cooled soup in airtight containers for up to 4 days
  • Freeze portions for up to 3 months without quality loss
  • When reheating, add a splash of water or broth if the soup has thickened too much

Nutrition

Calories: 245kcalCarbohydrates: 42gProtein: 10gFat: 5gSodium: 380mgFiber: 9gSugar: 12gVitamin A: 270IUVitamin C: 30mgIron: 25mg
Keyword Sweet Potato Soup, Lentil Soup, Fall Soup, Healthy Soup, Vegan Soup
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