Vegan Sweet Potato Red Lentil Soup with Hemp Hearts Recipe
This Vegan Sweet Potato Red Lentil Soup with Hemp Hearts is a nourishing, comforting bowl that combines sweet potatoes, red lentils, and warming spices into a creamy, velvety soup. Enhanced with coconut milk and optional hemp hearts for extra protein and texture, this recipe is simple to make and perfect for a wholesome vegan meal.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: 6 servings 1x
- Category: Soup
- Method: Stovetop
- Cuisine: Vegan, Plant-Based
- Diet: Vegan
Ingredients
Scale
Main 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)
Instructions
- Sauté aromatics: 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. Stir in minced garlic and ginger until fragrant.
- Add turmeric and vegetables: Stir in ground turmeric until aromatic. Add diced sweet potatoes, red lentils, diced tomatoes, and filtered water. Stir to combine all ingredients evenly.
- Simmer the soup: Bring the soup to a boil, then reduce heat to a simmer. Let it cook gently for 25-30 minutes until the sweet potatoes are tender and lentils are fully cooked.
- Blend the soup: Remove the pot from heat. Add the hemp hearts (if using), coconut milk, and apple cider vinegar (if using). Using an immersion blender, puree the soup until smooth and creamy.
- Season and serve: Season the soup with sea salt and freshly cracked black pepper to taste. Serve hot with a sprinkle of hemp hearts for garnish and additional black pepper if desired.
Notes
- Hemp hearts and apple cider vinegar are optional; feel free to omit them without compromising the flavor or texture of the soup.
- Store covered in the refrigerator for up to two days.
- This soup freezes well; store in airtight, freezer-safe containers for up to 3 months. Thaw in the refrigerator and reheat gently on the stove.
Keywords: Vegan sweet potato soup, red lentil soup, healthy vegan soup, coconut milk soup, hemp hearts, plant-based dinner, dairy-free soup
