Creamy Vegan Sweet Potato and Lentil Soup

This Vegan Sweet Potato and Lentil Soup is a cozy, nourishing meal made with fresh ingredients — hearty, flavorful, and deeply satisfying.

I first tasted this soup at a friends’ dinner and was immediately impressed by how bold and layered the flavors are. It’s far from bland — a warm spice blend of turmeric, cumin, coriander, cinnamon and a hint of cayenne gives the soup depth and a comforting warmth. The sweet potatoes add natural sweetness and body, while the lentils make it filling and protein-rich. This is a vegan recipe created by Alisha Silverstone and it’s easy to adapt to your pantry and preferences.

Vegan Sweet Potato and Lentil Soup

Summary: A cozy, plant-based soup that combines sweet potatoes, brown lentils, aromatic spices and leafy greens. It’s perfect for chilly evenings, meal prepping, or any time you want a hearty, healthy bowl.

Ingredients

• 2 Tbsp safflower oil (or neutral oil of choice)
• 1 medium onion, diced
• 2 small tomatoes, diced
• 1 tsp fresh ginger, minced
• 1 1/2 tsp turmeric
• 1 tsp cumin
• 1 tsp ground coriander
• 1/2 tsp cinnamon
• 1/8 tsp cayenne pepper (adjust to taste)
• Pinch of sea salt
• 2–3 medium sweet potatoes, peeled and cut into 3/4-inch cubes
• 7 cups vegetable broth
• 1 cup brown lentils, rinsed
• 1 cup baby spinach or chopped kale

Instructions

1. In a large pot, heat the oil over medium heat. Add the diced onion and sauté for about 2 minutes, until it begins to soften and turn translucent.
2. Add the diced tomatoes and minced ginger, and cook for another 3 minutes to allow the tomatoes to break down and the ginger to release its aroma.
3. Stir in the turmeric, cumin, ground coriander, cinnamon, cayenne, and a pinch of sea salt. Cook the spices for about 2 minutes while stirring, then taste and adjust seasoning as needed.
4. Add the cubed sweet potatoes, rinsed brown lentils, and the vegetable broth to the pot. Bring the mixture to a boil.
5. Once boiling, reduce the heat to low, cover, and let the soup simmer for about 30 minutes, or until the sweet potatoes and lentils are tender.
6. Stir in the baby spinach or chopped kale and simmer for an additional 10 minutes. Taste and adjust salt or spices to preference. Serve hot.

Notes, Tips & Variations

– Greens: Swap spinach for kale, chard or collard greens. If using kale, remove stems and chop; it may need a few extra minutes to soften.

– Lentils: Brown lentils hold their shape and add body. If you prefer a creamier texture, use red lentils and reduce simmering time, or blend a portion of the soup with an immersion blender.

– Spice level: Increase or omit the cayenne to suit your heat preference. A squeeze of lemon or a splash of apple cider vinegar added at the end brightens the flavors.

– Add-ins: For extra richness, stir in a dollop of coconut milk before serving, or add cooked chickpeas for additional protein.

Serving Suggestions

Serve this soup with warm crusty bread, naan, or over steamed rice for a heartier meal. Garnish with fresh herbs like cilantro or parsley, or a sprinkle of toasted seeds for texture.

Storage & Reheating

Refrigerate leftovers in an airtight container for up to 4 days. Reheat gently on the stove or in the microwave, adding a splash of water or broth if the soup has thickened. This soup also freezes well — portion into freezer-safe containers for up to 3 months. Thaw overnight in the refrigerator before reheating.

Nutrition (per serving, approximate)

Serving: 1 1/2 cups | Calories: 123 kcal | Carbohydrates: 16.2 g | Protein: 4 g | Fat: 4.6 g | Fiber: 4.1 g

Nutrition information is an approximation and will vary with ingredient brands and portion sizes.

Enjoy this warming, flavor-packed vegan soup — simple to make, easy to adapt, and perfect for sharing.