Curried Red Lentil Soup with Sweet Potatoes - Conscious Cooking

Curried Red Lentil Soup with Sweet Potatoes

This red lentil soup will be perfect for a cozy weeknight dinner. It’s warm, nutritious, lightly spicy and easy to make.It’s made with wholesome foods only: red lentils; sweet potatoes; onions garlic and ginger; and spices.

For those of you tired of cooking with coconut milk or don’t like coconut milk you will be pleased with this recipe as I don’t use it.

If you are sick with a cold or the flu, or want something to boost your immune system a bit, or eat something easy to digest, try this recipe. The spices will help boost your immune system and the turmeric will also help reduce inflammation.

What Spices Are In The Soup?

  • Curry
  • Cumin
  • Turmeric
  • Red pepper flakes
  • Sea salt
  • Ground black pepper

About Turmeric

Turmeric is a spice that comes from the turmeric plant. It has been used in India for thousands of years as a spice and medicinal herb. One of the best known benefits of turmeric is its anti-inflammatory properties, thanks to its yellow pigment curcumin. Curcumin is also a powerful antioxidant.

Turmeric is inwoon to support cognitive, liver and heart health.

Black pepper enhances absorption of turmeric and this is why it’s present in the recipe.

About Red Lentils

Red lentils are a type of legume that is very nutritious and quick and easy to cook. The lentils take about 20 minutes to cook. They have a sweet mild taste that people, including children, usually enjoy.

Lentils are an excellent source of B vitamins, iron, magnesium, potassium and zinc. They’re also a great source of plant-based protein and fiber.

Lentils do not need soaking like most legumes but they do need to be picked and rinsed.

About Sweet Potatoes

Sweet potatoes are a nutrient-dense root vegetable. White potatoes, on the other hand, are considered tubers.

Sweet potatoes are very different than white potatoes. They don’t even belong in the same category. Actually, white potatoes are part of the nightshade family, which includes tomatoes, eggplant and hot peppers, while sweet potatoes are not. Many people are sensitive to nightshades vegetables so it makes sweet potatoes a good alternative.

Sweet potatoes are very nutritious. These root vegetables are one of the best sources of beta carotene. They are also a good source of vitamin C, potassium and fiber, and are high in carotenoids.

They contain almost no fat but they do contain sugar. There is about 5g of sugar in one medium sweet potato. It’s however natural sugar.

Cooking sweet potatoes with a little fat can help boost the absorption of beta-carotene as it’s a fat-soluble nutrient.

Optional Garnishes

It depends on your taste but I like my food a little spicy.. I added sliced peppers… And added a drizzle of coconut yogurt (plain), freshly minced cilantro, ground black pepper and red pepper flakes.

The soup is so good guys. I highly recommend making it.

It’s vegan and gluten-free.


If You Like Dishes With Red Lentils, You May Enjoy…


Curried Red Lentil Soup with Sweet Potatoes

Flavorful red lentil sweet potato soup made with curry powder, turmeric and red pepper flakes. It's vegan and gluten-free, and quick and easy to make.
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Servings: 6


  • 1 tablespoon extra-virgin olive oil
  • 1 medium onion, small dice
  • 2 cloves garlic, minced
  • 1 tablespoon grated ginger
  • 2 teaspoons curry powder
  • 1 teaspoon cumin
  • ½ teaspoon turmeric
  • Pinch red pepper flakes
  • 1 teaspoon salt
  • ¼ teaspoon black pepper
  • 1 medium sweet potato, peeled and cut into small dices
  • 1 cup red lentils, rinsed
  • 4 cups vegetable broth or water
  • Splash lemon juice
  • Garnishes
  • Minced cilantro
  • Ground black pepper
  • Red pepper flakes


  • In a large pot, heat olive oil over medium heat.
  • Add onions and cook for 3 minutes.
  • Add ginger and garlic, as well as curry, cumin, turmeric, red pepper flakes, salt and pepper, and cook for another 2 minutes.
  • Add sweet potatoes and lentils.
  • Cover with water or broth.
  • Bring to a boil, reduce heat to low, cover and simmer for about 20 minutes or until red lentils are cooked.
  • Add lemon juice and stir.
  • Divide between bowls and garnish the soup if you like.
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