Dinner

Vegan Sweet Potato Red Lentil Soup with Hemp Hearts Recipe

Name: Vegan Sweet Potato Red Lentil Soup with Hemp Hearts Recipe
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: Vegan
Ingredients: 2 tablespoons olive oil; 1 (100g) small yellow onion, chopped; 2 cloves garlic, minced; 1 tablespoon fresh ginger root, minced; ½ teaspoon ground turmeric; 2 medium (550-600g) sweet potatoes, peeled and diced; 1 cup dried red lentils, picked over, rinsed and drained; 1 (398ml) can diced tomatoes; 5 cups filtered water; ⅓ cup shelled hemp hearts (optional); 1 cup full-fat coconut milk or light coconut milk; Sea salt and black pepper to taste; 2 tablespoons apple cider vinegar (optional)

Bynova cole December 6, 2025December 6, 2025

Jump to Recipe

Introduction

This Vegan Sweet Potato Red Lentil Soup with Hemp Hearts is a comforting and nutritious meal perfect for chilly days. Packed with warming spices, creamy coconut milk, and wholesome ingredients, it offers a delicious way to enjoy plant-based flavors. Easy to prepare and naturally gluten-free, it’s a great choice for anyone seeking a hearty, healthy soup.

A white shallow bowl filled with a smooth, thick layer of bright orange soup, swirled gently on the surface. On top, there is a sprinkling of black pepper and white seeds or grains scattered mostly near the center. The bowl sits on a dark rustic wooden table, and a silver spoon is placed behind it. The background is softly blurred with a warm tone, highlighting the vibrant color of the soup. photo taken with an iphone --ar 4:5 --v 7

Ingredients

2 tablespoons olive oil
1 (100g) small yellow onion, chopped
2 cloves garlic, minced
1 tablespoon fresh ginger root, minced
½ teaspoon ground turmeric
2 medium (550-600g) sweet potatoes, peeled and diced
1 cup dried red lentils, picked over, rinsed and drained
1 (398ml) can diced tomatoes
5 cups filtered water
⅓ cup shelled hemp hearts (optional)
1 cup full-fat or light coconut milk
Sea salt and black pepper to taste
2 tablespoons apple cider vinegar (optional)

Instructions

Step 1: In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion and cook until softened, translucent, and slightly browned, about 5 minutes.
Step 2: Stir in the minced garlic and ginger, cooking just until fragrant. Then add the ground turmeric and stir to release its aroma.
Step 3: Add the diced sweet potatoes, red lentils, diced tomatoes, and filtered water to the pot. Stir well to combine.
Step 4: Bring the soup to a boil, then reduce heat to a gentle simmer. Cook for 25 to 30 minutes, or until the sweet potatoes are tender and the lentils are fully cooked.
Step 5: Remove the pot from heat. Stir in the hemp hearts (if using), coconut milk, and apple cider vinegar (if using).
Step 6: Use an immersion blender to carefully puree the soup until smooth and creamy. Season with sea salt and black pepper to taste.
Step 7: Serve hot, garnished with a sprinkle of hemp hearts and freshly cracked black pepper if desired.

Tips & Variations

For a richer texture, use full-fat coconut milk, or try light coconut milk for a lighter option.
Hemp hearts add a lovely nutty flavor and extra protein but can be omitted if unavailable.
Try adding a pinch of smoked paprika or cayenne pepper for a smoky or spicy twist.

Storage

Store leftover soup in an airtight container in the refrigerator for up to two days. To freeze, let the soup cool completely, then transfer to freezer-safe containers for up to three months. When ready to eat, thaw in the refrigerator overnight and reheat gently on the stove until warmed through.

How to Serve

The image shows a top view of a green-handled pot filled with smooth, bright orange soup that has some small bubbles on its surface. The pot is sitting on a white marbled surface next to a wooden spoon coated with the same orange soup. A gray cloth is placed above the pot, adding a soft texture to the scene. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I make this soup without an immersion blender?

Yes, you can carefully transfer the soup in batches to a regular blender and puree until smooth. Be sure to allow the soup to cool slightly and do not fill the blender more than halfway to avoid spills.

Is this soup suitable for meal prep?

Absolutely! This soup stores well in the fridge and freezer, making it perfect for preparing in advance. It reheats quickly and tastes even better the next day as the flavors deepen.