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Home » Recipes » Soups & Stews
5 from 2 ratings

Sweet Potato Lentil Soup

August 3, 2018 by Christy Gurin (updated June 13, 2025) | 4 Comments

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This sweet potato lentil soup is one of our favorite comforting recipes! It’s naturally vegan and seasoned with cumin, chili powder, lime, and cilantro.

Close up picture of sweet potato lentil soup

I know its summer but it’s the coldest day we’ve had in months so I’m sharing this sweet potato lentil soup recipe. I’ve been sitting on it for months now but it’s too good to keep a secret any longer… whether its August or not! I love grilling, salads, fruit, and all things summer, but I’m already craving fall flavors. Bring on the sweet potato, butternut squash, and tasty stews.

Sweet Potato Lentil Soup – Flavor

The first lentil soup recipe I shared was curry flavored and this one is more tortilla soup meets chili meets tabo. This sweet potato lentil soup recipe uses cumin, chili powder, lime, cilantro and all the fixins. It’s unlike any of the other curry-flavored lentil soups I’ve tried. Nothing against curry, just a different spin for you today.

Woman's hand taking a spoonful of thick lentil soup from the bowl.

Plus, this one has sweet potato and carrot, which makes it feel thick like a stew. That extra meatiness makes it even more filling than lentils already are. Even die hard meat eaters won’t miss the meat in this meatless meal. If you’re looking for more meatless meals, these eggplant lasagna rollups, stuffed spinach artichoke portobellos, or this roasted veggie pasta are all divine!

Overhead photo, looking down into a bowl of vegan stew garnished with slices of avocado.

In addition to being a meatless meal, its a one pot meal too!

Spoonful of lentil and sweet potato soup being held over the bowl.

The Ingredients

Let’s take a minute to talk about lentils. They’re absolutely loaded with fiber and protein so perfect, not just for vegetarians and vegans, but for anyone that’s is trying to eat less meat. My husband has high cholesterol, so I’m always looking for meals that aren’t loaded with animal fats and other cholesterol filled foods.

While we do eat all that stuff, its the icing on top, not the every day. Between a bowl of this or my other lentil Indian curry, I like making lentil based meals that are filling without sacrificing any flavor. It’s like wholesome food in disguise if you do it right.

Topping with heart-healthy fats like avocado helps even more, plus, it adds such great flavor! Avocado is definitely one of my top 10 favorite foods. We pretty much always have at least one or two ripening on the counter. You can always pop them in the fridge if they’re on the verge of being too ripe and you aren’t ready to eat them yet. I’ve got a constant counter to fridge rotation going with my avocados. Its an art form, and I’ve pretty much mastered it.

Spoon full of sweet potato lentil soup in a bowl

Beings that it’s August, I won’t blame you one bit if you don’t make this recipe over the weekend. With fall a month away, though, pin it to Pinterest for later or save it somehow. Its one you won’t want to miss!

Recipe
Bowl of lentil stew topped with sliced avocado and herbs, placed on a white cloth. A spoon rests on the bowl, with a lime wedge nearby.
Recipe
5 from 2 ratings
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Sweet Potato Lentil Soup

Created by: Christy Gurin
Prep Time 15 minutes mins
Cook Time 30 minutes mins
Total Time 45 minutes mins
Print Recipe
Pin Recipe
Prep Time 15 minutes mins
Cook Time 30 minutes mins
Total Time 45 minutes mins
6
This sweet potato lentil soup is one of our favorite comforting recipes! It’s naturally vegan and seasoned with cumin, chili powder, lime, and cilantro.
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Ingredients
 

  • 1/2 Tbsp. avocado oil (olive or other oil type is fine)
  • 1 medium onion, chopped (about 1 cup)
  • 1 large carrot, peeled and sliced into 1/2” pieces (about 1 cup)
  • 2 sweet potatoes, peeled and cut into 1/2″ pieces (about 4-5 cups)
  • 2 tsp. minced garlic
  • 1 1/2 tsp. cumin
  • 1 Tbsp. chili powder
  • 1 1/2 tsp. paprika
  • 1/2 tsp. black pepper
  • 2 tsp. salt (or to taste!)
  • 6 cups vegetable or chicken stock/broth
  • 1 1/2 cups dried green or brown lentils, rinsed and drained
  • 1 can diced tomatoes with juice (14.5 oz.)
  • 2 bay leaves
  • 1 1/2 Tbsp. fresh squeezed lime juice
  • Garnish with chopped cilantro, avocado, and sour cream or yogurt if desired

Instructions

  • Heat oil in a large pot over medium heat. Add onion and sauté for 3-4  minutes until onion is starting to soften and become translucent. 
  • Add garlic, carrot and sweet potato and sauté for 6-7 minutes to soften and lightly brown edges of carrot and sweet potato pieces. Add spices (cumin, chili powder, paprika, pepper, and salt) and sauté for one minute. 
  • Add stock lentils, tomatoes, and bay leaves and increase heat. Bring to a simmer and then reduce heat to medium-low, cover, and simmer stirring occasionally for about 30 minutes, until sweet potatoes and carrots are cooked through. Add lime juice.
  • To thicken soup, either use a stick blender and pulse several times directly in pot or remove 1-2 cups of soup and blend in a blender and pour back into soup and stir. If blending separately in blender, be careful not to burn yourself from the steam or hot soup! I cover the lid with a thick kitchen towel and make sure to leave plenty of room in the blender so it doesn’t slosh out the top.
  • Serve soup with cilantro, avocado, and if not dairy-free, I highly recommend serving with sour cream or plain yogurt. 

Notes

Cooked soup lasts in the refrigerator for up to five days and can be frozen for 3-6 months. 
 

Nutrition

Calories: 336kcal | Carbohydrates: 53g | Protein: 20g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 7mg | Sodium: 1155mg | Potassium: 1120mg | Fiber: 17g | Sugar: 9g | Vitamin A: 9295IU | Vitamin C: 13.4mg | Calcium: 101mg | Iron: 6.4mg

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posted in: Beans, Dairy-Free, Dinner, Gluten-Free, Main Dishes, Meal Prep, Recipes, Soups & Stews, Stovetop, Vegan, Vegetables, Vegetarian

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Reader Interactions

    5 from 2 votes

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    Comments & Reviews

  1. Kat says

    April 27, 2019

    5 stars
    This soup is absolutely delicious! So fabulous. Thanks for the awesome recipe. The family enjoyed it 🙂

    Reply
    • Christy says

      May 2, 2019

      Woohoo! I’m so happy to hear you liked it! 🙂

      Reply
  2. Amanda says

    September 18, 2018

    5 stars
    I seriously LOVE this soup. It was easy and fun to make and, of course, absolutely delicious. I really appreciate how you include all of the nutrition information. I am a calorie counter, so this helps me to stay on track with home made foods. 🙂 However, I was wondering if you had a guideline for how much soup is in one serving? Cups? Grams? Just looking for some guidance to make sure I am as close to a serving as you are! Thanks for all of your hard work. I love your recipes SO much.

    Reply
    • Christy says

      September 21, 2018

      Yay! Love to hear that you liked it so much! The nutrition facts are based on the recipe being divided into six servings but I didn’t measure to see exactly how much that was per serving. Next time I make the recipe I’ll measure and add that information though!

      Reply

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Hi, I'm Christy

I started cooking, baking, and helping in the kitchen when I was old enough to reach the counter. I am a food lover with a focus on quick and easy dinners using wholesome ingredients that are approachable for the home chef. If you crave flavor but always find yourself short on time, you’re in the right place.

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