Indian Sweet Potato Carrot Lentil Soup

I’ve been working like mad on my children’s cookbook, so creating this more sophisticated recipe was a fun break! It’s the perfect warm and savory meal for fall and winter. It’s quickly and easily made in the Instant Pot (or stove), is packed with immunity-boosting ingredients (ginger, garlic, onions, and beta-carotene-veggies), is hearty with plant protein from red lentils, is low-fat, and is just simply DELICIOUS!

One of my favorite soups is one I’ve talked about and shared often, Thai Sweet Potato Carrot Soup from The Recipe Runner. This soup is a twist on that, with Indian spices instead of Thai curry, and red lentils for creaminess instead of coconut milk. The spices are SO YUMMY. If you don’t have garam masala in your cupboard, you need to get on that! Homemade Indian food is one of the best things that can come out of a kitchen. It’s filling, flavorful, and can be very healthy.

I think this soup is a great thing to eat when you’re starting to feel sick, or if sickness is going around in your social circle. Ginger, garlic, onions, turmeric and cumin all have anti-inflammatory and anti-viral properties. Beta carotene, found in orange foods like sweet potatoes and carrots, is found to improve immune cell function.

I felt like I was coming down with something (head ache, body ache, hint of a sore throat) the week that I was testing this recipe. I took lots of vitamin D, zinc, vitamin C, and ate this soup. I went to bed early, and felt all better in the morning! I love it when that happens. I’m no doctor and don’t tell anyone how to treat their issues, but I do love using food as medicine for myself.

This soup is pictured in a beautiful bowl that is designed by….Mother Nature! It is a coconut bowl, made out of a cconut shell, and has a lovely matching spoon! You can order one at coconutbowls.com and use my code faithfulplateful-10 for 10% off (effective 925/21). Check out this recipe page for tons of healthy recipe ideas (my recipe will be there with them, soon). Anyone who does food photography of smoothie bowls needs one! Or if you just want sustainable, cute dishes (that can even be personalized for a gift!), they are just right.

For more quick, easy, savory and similar meals, click on these below:

30-Minute Pumpkin Coconut Curry

Madras Lentils

Chickpea Vegetable Tikka Masala

Instant Pot Vegetable Curry

Low-Fat Vegetable Curry

If you make this soup, please share about it on Instagram or Facebook and tag me @faithful.plateful!  I’d love to see!

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Indian Sweet Potato Carrot Lentil Soup

Perfectly-spiced, thick and creamy. Featuring tons of immunity-boosting ingredients like ginger, garlic, onion, and beta-carotene-packed orange veggies. And plant protein from lentils! Easily made in the Instant Pot (or on the stove).

Course Main Course, Soup

Cuisine Indian

Keyword low-carb vegan, oil-free, red lentil soup, sweet potato soup, wfpb

Prep Time 35 minutes minutes

Author Faith Ralphs

Ingredients

• 1 yellow onion, diced
• 4 cloves garlic, minced
• 2 TBSP fresh grated ginger (no need to peel it)
• 1/2 jalapeno, diced (optional)
• 2 tsp garam masala
• 1 tsp curry powder
• 1 tsp cumin
• 1/2 tsp turmeric
• 1 large sweet potato (or 2 small), peeled and cubed
• 3 large carrots, peeled and sliced
• 1 cup dry red lentils
• 4 cups vegetable broth
• 1/2-1 tsp salt

For serving

• cooked brown rice
• chopped cilantro
• lime wedges
• salt and pepper
• coconut yogurt or coconut milk (optional)
• sourdough bread or naan (optional)

Instructions

Instant Pot Instructions

• Chop and mince all the vegetables. Set the Instant Pot to the Saute setting for 6 minutes. Saute the onion, garlic, ginger, jalepeno (if using), and the spices. Add a few tablespoons of vegetable broth when the bottom starts to brown.
• Add the remaining broth, and all the rest of the ingredients. Set to high pressure for 10 minutes. When the 10 minutes is over, let it sit for 10 more minutes (Instant Pot will say LO 10, meaning left over 10 minutes). Turn the valve and let the steam release.
• Use an immersion blender (or ladle half the soup into a blender, but be careful!) to partially blend the soup until it is thick. I like to leave some texture, but you can blend it totally smooth if you like. Add a squeeze of lime juice, and add salt and pepper to taste.
• Serve with cooked rice, cilantro, more lime juice, a swirl of coconut yogurt or coconut milk if you like, and/or bread.

Stove Instructions

• Chop and mince all the vegetables. Saute the onion, garlic, ginger, jalepeno (if using), and the spices in a large pot on the stove. Add a few tablespoons of vegetable broth when the bottom starts to brown. Cook about 5-8 minutes until onions are translucent.
• Add the remaining ingredients, and bring to a boil. Reduce heat until it maintains a gentle simmer, then cover and let cook 15-20 minutes, until lentils and carrots are soft. Stir occasionally to prevent lentils from sticking to bottom of pot.
• Use an immersion blender (or ladle half the soup into a blender, but be careful!) to partially blend the soup until it is thick. I like to leave some texture, but you can blend it totally smooth if you like. Add a squeeze of lime juice, and add salt and pepper to taste.
• Serve with cooked rice, cilantro, more lime juice, a swirl of coconut yogurt or coconut milk if you like, and/or bread.

Adapted from recipes by Rainbow Plant Kitchen and The Recipe Runner.