Sweet Potato and Red Lentil Soup
This wholesome, cosy soup couldn’t get any simpler to make! Throw everything in and let it bubble away until your ingredients are ready to blitz until smooth. The creamy natural sweetness of the potatoes makes for a gorgeous pairing with fibre-filled, protein-rich red lentils. It’s not just delicious, it’s really filling – with or without a crusty whole bread roll!
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NutritionPer Serving
- Calories202
- Carbs35g
- Protein7.3g
- Fat2.3g
- Saturates0.9g
- Sugars9.3g
For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!
Our favourite thing about this utterly delicious, cosy soup is that it’s a doddle to make. Spot on for busier days, this nutritious Sweet Potato and Red Lentil Soup will warm you right up without a faff.
Chuck all the ingredients together and let them bubble away, until your sweet potatoes are softened and they’ve released their natural, gorgeous earthiness into the pan. Together with an aromatic blend of spices, garlic, onions and red lentils, everything is blitzed until luxuriously smooth.
The best bit? This one is freezable too. Make some room in your freezer, ready for a batch-cooking session on a Sunday or Monday that’ll set you up for the week ahead. While it is super filling already, there’s no harm in using a crusty wholemeal bread roll to help you wipe the bowl clean…
For more hearty, batch-cookable soup ideas, tap to visit our blog full of slimming-friendly inspiration here.
What diets is this Sweet Potato and Red Lentil Soup suitable for?
This Sweet Potato and Red Lentil Soup recipe is suitable for vegetarian diets.
It can be made gluten-free, as long as you use suitable alternatives for these ingredients:
- Vegetable stock cube
- Vegetable stock pot
You can also make this recipe for vegan and diary-free diets by using a plant-based version of reduced-fat cream cheese.
Take extra care when cooking for people with allergies and be sure to use different utensils, cookware and preparation areas.
Do you need any special ingredients to make Sweet Potato and Red Lentil Soup?
You don’t need any fancy ingredients to make this simple, warming soup. You’ll find red lentils with the grains and pulses at most supermarkets, or you can order a bag from Amazon.
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Red lentils are a delicious source of protein and fibre.
A stick blender will blitz your ingredients until smooth.
How many calories are in this Sweet Potato and Red Lentil Soup?
This Sweet Potato and Red Lentil Soup is included in our Everyday Light category because it contains just 202 calories per portion. For more delicious dishes all under 400 calories, take a look at other Everyday Light recipes.
This Sweet Potato and Red Lentil Soup recipe is ideal when following any of the larger diet plans such as Weight Watchers or counting calories.
The average woman needs around 2000kcal per day to maintain a healthy body weight, and men typically need slightly more at 2,500kcals, but you may want to reduce these if you are aiming to lose weight. You can find more information on the NHS website.
Step 1
Spray a large saucepan with low-calorie cooking spray and set on a medium heat.
Step 2
Add the onion, pepper and garlic and fry for 10 minutes.
Step 3
Once the onions and peppers are softened and beginning to caramelise, add the paprika, cumin, chilli and ginger. Fry for 2 minutes.
Step 4
Add the sweet potato, lentils, water, stock cube and stock pot. Bring to a boil, then lower the heat and partially cover with a lid. Simmer for 25-30 minutes.
Step 5
The potato and lentils should be soft. Remove from the heat and blitz using a stick blender until smooth. Add the cream cheese and mix until blended, then season to taste with salt and pepper.
What could I serve with this Sweet Potato and Red Lentil Soup?
This Sweet Potato and Red Lentil Soup is delicious all on its own, but any of these slimming-friendly dishes would make it into a heartier lunch or dinner:
How do you know when Sweet Potato and Red Lentil Soup is cooked?
You should cook this Sweet Potato and Red Lentil Soup until the potatoes and red lentils soften. This will take around 25-30 minutes.
Here in the UK, the standard advice is to cook food until it has reached 70°C and maintained that temperature for 2 minutes. This is to keep you and your family safe!
How long can you keep Sweet Potato and Red Lentil Soup in the fridge?
Once you’ve put it out, ideally you should eat it within 4 hours.
If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of Sweet Potato and Red Lentil Soup in the fridge for approximately 3 days or so.
Can I freeze Sweet Potato and Red Lentil Soup?
Yes, you can! This recipe can be frozen, but please remember to do the following;
- Freeze it as soon as it is cold enough in individual portions.
- Use an airtight container that is suitable for freezing.
Don’t forget to add a label telling you the name of the recipe and the date you’re stashing your leftovers in the freezer.
How do I reheat Sweet Potato and Red Lentil Soup?
From chilled: Place in a microwave-proof container with loosely fitting lid and heat for 4-7 minutes until piping hot.
From frozen: Allow to defrost, and heat covered in the microwave for 3-5 minutes then stir. Cook for a further 5-7 minutes until piping hot.
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Sweet Potato and Red Lentil Soup
The creamy natural sweetness of the potatoes makes for a gorgeous pairing with fibre-filled, protein-rich red lentils in this cosy soup
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Prep Time
15 MINS
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Cook Time
40 MINS
- KCals 202
- Carbs 35G
Instructions
- Spray a large saucepan with low-calorie cooking spray and set on a medium heat.
- Add the onion, pepper and garlic and fry for 10 minutes.
- Once the onions and peppers are softened and beginning to caramelise, add the paprika, cumin, chilli and ginger. Fry for 2 minutes.
- Add the sweet potato, lentils, water, stock cube and stock pot. Bring to a boil, then lower the heat and partially cover with a lid. Simmer for 25-30 minutes.
- The potato and lentils should be soft. Remove from the heat and blitz using a stick blender until smooth. Add the cream cheese and mix until blended, then season to taste with salt and pepper.
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