Sweet Potato and Red Lentil Soup


This soup recipe comes just in time for the epic arctic chill that much of the U.S. is supposed to feel this week. If you’re looking to start the New Year off by eating healthy and clean foods, this soup is a good detox-friendly choice. I use the term “detox” pretty loosely and I’m not currently on any sort of strict regime. Given that I work full time (more than full time?), nixing coffee is really not an option right now. Also, I’m not about to give up red wine.

That said, I’m a big fan of making small dietary and lifestyle changes that positively affect overall health – and that’s my version of a detox right now. By making healthy additions to your diet, you’re naturally creating more space in your life for healthy foods and slowly boxing out the unhealthy ones.  

This soup is easy on the wallet and is not a huge time commitment to put together. You can make a big batch of this and heat it up later for lunches/quick dinners during the week. It’s dairy free (and vegan), gluten free, and if you buy organic ingredients … then pesticide/preservative free as well! It’s nourishing and warming, and the lentils and coconut milk make it quite filling.



  • Coconut oil
  • 1 can of coconut milk
  • 1 onion
  • 2 cloves garlic
  • 3 carrots
  • 2 large sweet potatoes
  • 1 cup red lentils
  • 2 Tsp turmeric
  • 1 Tsp red chili powder (optional)
  • Fresh rosemary


Wash all of the vegetables. Chop the onion and potato into bite-size pieces, and chop the garlic cloves finely. Drop a heaping tablespoon of coconut oil into the bottom of a large soup pot. Over medium heat, add the onions and potatoes and mix well. Sauté for 2-3 minutes.

Next, add the carrots, lentils, and garlic. Sauté for another 2-3 minutes. Add the turmeric and chili powder and a bit of freshly grated black pepper and sea salt. Mix ingredients well for another couple of minutes.


Next, add 6 cups of water and bring to boil. Turn heat down and stir. Cover and let it simmer until the lentils and sweet potatoes are soft (7 minutes or so).

Finally, add the coconut milk and freshly cut rosemary. Let it simmer for another couple of minutes before serving. Garnish with rosemary and serve.


Feel good about what you’re eating:

  • Turmeric – Anti inflammatory, has been shown in some studies to prevent growth of cancer cells
  • Onion – Also anti inflammatory, prevents some types of cancer, and is an antibacterial
  • Garlic – Oh so very good for your immune system, a good source of selenium and vitamin C. Great for your breath!  (just checking to see if you’re still paying attention or if you’ve zoned out)
  • Carrots – Vitamin A powerhouse. Contributes to healthy skin and slows down the aging process, assists the liver in flushing out toxins and detoxifying the body.
  • Sweet potatoes – Super high in vitamin A, antioxidant properties
  • Red lentils – Cardiovascular benefits (good source of magnesium and fiber), nice source of iron

About chelseaeva

recipe developer, nutrition guru, food policy geek.
This entry was posted in Uncategorized and tagged , , . Bookmark the permalink.

8 Responses to Sweet Potato and Red Lentil Soup

  1. Selena says:

    I had this and it was phenomenal! I’m not usually one to have soup as an entree, but this recipe is super filling and full of flavor. An excellent winter pick!

  2. Rörschåch says:

    Excellent looking recipe. I really like the combo of flavors. Sweet potato is so under-utilized as a soup base. Nice job.

  3. This soup sounds amazing and your photos are outstanding!!! Oh how I wish I could take stunning food photos like that. Great post! 🙂

  4. lizziefit says:

    Yellow curry with sweet potato is my favourite curry dish…. I bet I’d love this soup!:)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s