plant-based food,  soups

Sweet Potato & Red Lentil Coconut Soup

It’s almost the middle of May and our weather here in Saskatchewan is acting very much like fall – we had snow today, crazy!

Even though it is technically Spring, soup is one of those food categories that just works in and out of season, even more so on days like today – an overcast, chilly breeze and random flurries – they just warm you up!

I have come across recipes similar to this one, that tasted lovely, but for some reason they tended to lack the “body” or “fullness” I look for in soups. But with a few of my tweaks this recipe has become one of our (David and I) all time favorites!

You can say this soup is a play on Mulligatawny (muh·luh·guh·taa·nee) soup – a traditional East Indian Curry soup. This recipe is not the traditional way of making Mulligatawny soup but it doesn’t take away the fact that it is so delicious and nutritious! Who doesn’t love yummy tomatoes, fresh ginger, tons of garlic, a little bit of spice, and creamy coconut goodness!? I sure do!

You’ll soon find out that I kiiind of have a thing for garlic, two is never enough, you always have to have at least four – haha! I also like to sauté my veggies in water and not oil, it actually decreases the amount of empty calories we consume – plus I can eat them in something else (Cookies?!).

Lastly, you’ll probably notice that all my veggies (fresh and canned) are organic; yours do not have to be of course. I started purchasing more organic items after doing a bunch of research and realizing once my hubby and I went completely plant based it probably was a good idea. It gives me a peace of mind that I am doing the best I can to keep my family healthy and free from those pesky pesticides. Anyway, this Sweet Potato and Lentil Coconut Soup will warm your spirits and your tummies! You can finish a bowl (or two) knowing you treated your body well.

You’ll be eating in less than 45 minutes.

So here we go – I hope you’re hungry!

  1. You’ll want to start by fully rinsing your red lentils! I know, it’s tedious but trust me it really makes a difference, they tend to create a film or foamy stuff while cooking and you don’t want that. You’ll want to also thoroughly rinse your canned chickpeas.
  2. Peel and cube the sweet potatoes and set them aside.
  3. I’ll have to admit it, I am a little lazy because I literally toss the onion, garlic, and ginger into my small food processor to do all the work for me. You do NOT want to skip the ginger in this dish it truly adds a ton of flavor – trust me!
  4. Don’t forget to include your canned diced tomatoes. Combine it all and toss in the yellow curry powder and cayenne pepper for a little bit of heat.

5. Add water, vegetable bouillon, and salt then simmer until chickpeas are soft, which takes about 20 mins. I actually use my Instant Pot for this dish because I am able to make a lot of the soup (I need to get larger pots haha) but you don’t need one to create this dish.

6. Once chickpeas are soft, stir in the coconut milk and those leafy greens. And voila your delicious soup, full of protein, fiber and love is ready to eat!

TIPS:

  • Don’t feel like chopping all the herbs? I’m a bit guilty of this. You can always use a food processor to speed up the process.
  • Blend at least 2 cups of the soup in a blender before adding in the coconut milk and greens! This enhances and really combines the flavors you just cooked up, plus it gives a nice creamy texture to the soup – I love it!
  • If you’re wanting to add rice, rice noodles, or quinoa to your soup it is best to cook it on the side. This way they don’t soak up all the liquid from the soup. I like to spoon my soup on top of a bowl of rice or quinoa – it makes a difference.

This soup is super comforting anytime of year – I know you will enjoy it! It’s full of flavor, color, and nutrient goodness – you’ll feel good about eating so well!

—> Don’t forget if you make this dish, I’d love to hear about it! Leave a comment below and let me know how much you enjoyed this soup 🙂

The Recipe

Sweet Potato & Red Lentil Coconut Soup

Prep time15 minutes
Cook time12 minutes (Instant Pot), 25 minutes (stove top)
Total time28 minutes (Instant Pot), 40 minutes (stove top)
Servings6

INGREDIENTS

  • 4 tablespoons water
  • 1 whole yellow onion, chopped
  • 1 inch fresh ginger, grated
  • 4 cloves garlic, minced
  • 2 large sweet potatoes or 4 small ones, peeled and cubed
  • 1 heaping tablespoon yellow curry powder
  • 1/2 teaspoon cayenne pepper, more or less depending on heat preference
  • Himalayan salt, to taste
  • 4 cups water (or vegetable broth)
  • 1.5 cubes vegetable bouillon, crumbled up (NOT whole) – **{don’t use if using vegetable broth instead of water}
  • 15 oz canned diced tomatoes, liquid included
  • 1 cup dry red lentils, rinsed and drained
  • 1/2 – 1 whole can, canned Chickpeas, rinsed and drained
  • 1 (14 oz) can coconut milk, I used “light” coconut milk
  • 2 cups kale, chopped

INSTRUCTIONS

Stove-Top

  1. Using a large pot, heat the 4 tablespoons of water over medium heat. When water begins to sizzle add the onions, garlic, and ginger – cook for 5 minutes or until onions become soft. Add canned diced tomatoes, stir to combine (making sure nothing sticks to the bottom). Add the sweet potatoes, chickpeas, curry powder, cayenne powder – mix together and cook for another two minutes.
  2. Add the water, vegetable bouillon (remember to crumble), and red lentils. Season with salt (I start with 1/2 teaspoon). Bring everything to a boil over high heat, then reduce the heat to low-medium. Cover and simmer 20-25 minutes, until the chickpeas are soft and the sweet potatoes are tender. Reduce the heat to low.
  3. Take 2 cups of the soup and place in a blender. Blend for a few seconds, until smooth, then add the soup blend back to the pot (or you can skip this step). Stir in the coconut milk and chopped kale. Remove from the heat.
  4. Taste test! Does it need a dash of more salt, curry powder, or cayenne?! If your taste buds say yes, add it here! 🙂
  5. If serving with rice, rice noodles or quinoa, divide it among bowls and spoon the soup right over-top. There you have it – Enjoy!

Instant Pot

  1. Set Instant Pot to (low) sauté. Add the 4 tablespoons of water and chopped onions, garlic, and ginger – cook about 5 minutes or until onions become soft. Add canned diced tomatoes, stir to combine (making sure nothing sticks to the bottom). Add the sweet potatoes, chickpeas, curry powder, cayenne powder – mix together and cook for another two minutes.
  2. Add the water, vegetable bouillon (remember to crumble), and red lentils. Season with salt (I start with 1/2 teaspoon). Lock on the lid and switch the pressure vent to “closed”. Select the “Pressure Cook” setting and cook on high pressure for 12 minutes.
  3. Once the cooking is complete, use the quick release function (I like to cover this vent with a tea towel to keep the steam from releasing food along with it). Take 2 cups of the soup and place in a blender. Blend for a few seconds, until smooth, then add the soup blend back to the Instant Pot (or you can skip this step). Stir in the coconut milk and chopped kale. Turn the Instant Pot off.
  4. Taste test! Does it need a dash of more salt, curry powder, or cayenne?! If your taste buds say yes, add it here! 🙂
  5. If serving with rice, rice noodles or quinoa, divide it among bowls and spoon the soup right over-top. There you have it – Enjoy!

Love & Blessings,

Tanika

5 Comments

  • Asiret Harvey

    THIS SOUP!
    I recently traveled to Thailand and had yellow curry everything for the first time. When I tell you I’ve craved that vibrant flavor for months now, I mean it. This soup gave that to me! Tanika you did that!

    We are meat eaters in our house. While I did not add meat to this recipe I did use chicken broth instead of veggie broth and I also added a bit of heavy whipping cream. I can tell you although meat isn’t present in the soup you really don’t miss it.

    Thanks for this recipe I have added it to my quick meals for me to whip together on date night and even just throughout the week!

    • tanikamarie

      Yaay!! I am so glad you and your family enjoyed this recipe! It great that even without meat you still loved it..makes me so happy! Thank youu <3

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