Sweet Potato Soup with Red Lentils and Chickpeas

Sweet potato soup with red lentils and chickpeas is a delightful dish that warms the soul during chilly days. This hearty, healthy, and budget-friendly vegan soup is perfect for any occasion, from cozy family dinners to meal prep for the week ahead. Its unique combination of flavors and ingredients makes it a standout choice for fall and winter meals.

Why You’ll Love This Recipe

• Nutrient-Packed: This soup is loaded with vitamins, protein, and fiber, making it not only delicious but also good for you.
• Quick and Easy: With just 15 minutes of total preparation and cooking time, you can whip up this comforting dish in no time.
• Versatile Flavor: The blend of sweet potatoes, lentils, and chickpeas creates a rich flavor profile that pairs well with various spices.
• Budget-Friendly: Using pantry staples like canned tomatoes and lentils keeps costs low while still delivering a satisfying meal.
• Vegan Delight: This recipe is completely plant-based, making it suitable for vegans and vegetarians alike.

Tools and Preparation

Before diving into making your sweet potato soup with red lentils and chickpeas, gather your tools to ensure a smooth cooking experience.

Essential Tools and Equipment

• Pressure cooker (Instant Pot)
• Cutting board
• Sharp knife
• Measuring spoons
• Large mixing spoon

Importance of Each Tool

• Pressure cooker (Instant Pot): This tool allows for quick cooking, making the sweet potato soup ready in just 15 minutes.
• Cutting board: Provides a safe space to chop your ingredients efficiently without mess.
• Sharp knife: Essential for easily dicing vegetables like onions and sweet potatoes to speed up prep time.

Ingredients

Sweet potato soup with red lentils and chickpeas – hearty, healthy, budget friendly and completely vegan — perfect for fall and winter meals.

Ingredients:
– 2 tbsp olive oil
– 1 large onion (finely diced)
– 3 cloves garlic (minced)
– 14 oz (400g) canned chickpeas, drained
– 2 tsp ginger paste (or finely grated fresh ginger)
– 1 tsp salt
– 1 tsp paprika
– 1 tsp ground cumin
– ½ tsp ground coriander
– 14 oz (400g) canned chopped tomatoes
– 2 large sweet potatoes (peeled cut into small cubes)
– 1 cup (200g) split red lentils (rinsed and drained)
– 5 cups (1.2 lt) vegetable stock (broth)
– lemon juice (to taste)
– cilantro (chopped)
– lemon zest (to garnish)
– 1 tbsp mixed seeds (to garnish)
– pinch red pepper flakes (to garnish)
– salt and pepper (to taste)

How to Make Sweet Potato Soup with Red Lentils and Chickpeas

Step 1: Sauté Aromatics

Heat the olive oil in your pressure cooker over medium heat. Add the diced onion and sauté until translucent. Then incorporate minced garlic and ginger paste until fragrant.

Step 2: Add Spices

Stir in the salt, paprika, ground cumin, and ground coriander. Cook for about a minute to enhance the flavors.

Step 3: Combine Main Ingredients

Add the drained chickpeas, chopped tomatoes, sweet potatoes, split red lentils, and vegetable stock. Stir well to combine all ingredients evenly.

Step 4: Pressure Cook

Seal the pressure cooker lid. Cook on high pressure for about 10 minutes. Once done, carefully release the pressure according to your model’s instructions.

Step 5: Final Touches

Open the lid after the pressure has released. Taste the soup; add lemon juice along with salt and pepper if needed.

Step 6: Serve

Ladle the soup into bowls. Garnish with chopped cilantro, lemon zest, mixed seeds, and a pinch of red pepper flakes before serving hot. Enjoy your delicious sweet potato soup with red lentils and chickpeas!

How to Serve Sweet Potato Soup with Red Lentils and Chickpeas

This delicious sweet potato soup with red lentils and chickpeas is perfect for sharing. You can enhance the experience by serving it in various ways that complement its rich flavors.

With Fresh Bread

• Crusty Baguette – Serve with slices of crusty baguette for dipping.
• Garlic Bread – Add a side of garlic bread for a flavorful twist.

Topped with Fresh Herbs

• Chopped Cilantro – Sprinkling fresh cilantro adds a burst of freshness.
• Green Onions – Chopped green onions provide a mild onion flavor.

With a Side Salad

• Mixed Greens Salad – A light salad with vinaigrette balances the meal.
• Cucumber Salad – Refreshing cucumber salad adds crunch and coolness.

Garnished with Seeds

• Pumpkin Seeds – Toasted pumpkin seeds offer a nutty crunch on top.
• Sunflower Seeds – Sprinkle sunflower seeds for additional texture.

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How to Perfect Sweet Potato Soup with Red Lentils and Chickpeas

For an exceptional bowl of sweet potato soup, consider these tips to elevate your dish.

• Use Fresh Ingredients – Fresh vegetables enhance flavor and nutrition.
• Adjust Seasonings – Taste as you go, adding more spices if needed.
• Blend for Creaminess – For a smooth texture, use an immersion blender after cooking.
• Add Citrus Zest – Lemon zest brightens the soup’s flavor profile significantly.
• Experiment with Spice Levels – Adjust red pepper flakes to suit your heat preference.

Best Side Dishes for Sweet Potato Soup with Red Lentils and Chickpeas

Pair your hearty sweet potato soup with these delightful side dishes to create a well-rounded meal.

1. Garlic Roasted Vegetables – Roast seasonal veggies like carrots and Brussels sprouts for added depth.
2. Quinoa Salad – A light quinoa salad provides protein and pairs well texturally.
3. Cornbread Muffins – Sweet cornbread muffins complement the soup’s earthy flavors.
4. Stuffed Peppers – Stuffed bell peppers filled with rice or grains make a filling side.
5. Vegetable Spring Rolls – Light and crunchy spring rolls add freshness to your meal.
6. Pita Chips – Serve crispy pita chips for a fun dipping option.

Common Mistakes to Avoid

When making sweet potato soup with red lentils and chickpeas, it’s easy to make a few common mistakes. Here are some tips to ensure your soup turns out perfectly.

• Skipping the seasoning – Not adding enough spices can make your soup bland. Use the listed spices generously for a flavorful base.
• Overcooking the lentils – Red lentils cook quickly and can become mushy. Keep an eye on them to maintain a pleasant texture.
• Neglecting the vegetables – If you don’t chop your sweet potatoes uniformly, they may cook unevenly. Cut them into small, even cubes for consistent cooking.
• Ignoring the acidity – Adding lemon juice at the end enhances flavor. Don’t skip this step; it brightens the dish.
• Not blending properly – If you prefer a smooth texture, ensure to blend thoroughly. A chunky consistency might not suit everyone’s taste.

Storage & Reheating Instructions

Refrigerator Storage

• Store the soup in an airtight container.
• It will last for 4-5 days in the refrigerator.

Freezing Sweet Potato Soup with Red Lentils and Chickpeas

• Pour cooled soup into freezer-safe containers.
• Freeze for up to 3 months for best quality.

Reheating Sweet Potato Soup with Red Lentils and Chickpeas

• Oven – Preheat oven to 350°F (175°C). Place soup in an oven-safe dish and cover; heat for about 20 minutes or until warm.
• Microwave – Transfer soup to a microwave-safe bowl. Heat in 1-minute intervals, stirring in between until heated through.
• Stovetop – Pour soup into a pot over medium heat. Stir occasionally until hot, adjusting thickness with broth or water as needed.

Frequently Asked Questions

Here are some common questions about making sweet potato soup with red lentils and chickpeas.

Can I use other types of lentils in this recipe?

Yes, but keep in mind that different lentils have varying cooking times and textures. Red lentils are best for a creamy consistency.

How do I customize my Sweet Potato Soup with Red Lentils and Chickpeas?

Feel free to add other vegetables like carrots or spinach, or adjust spices based on your preferences.

Is this recipe gluten-free?

Absolutely! This sweet potato soup is naturally gluten-free, making it safe for those with gluten sensitivities.

Can I make this soup spicy?

Certainly! Add more red pepper flakes or diced jalapeños if you like heat in your sweet potato soup with red lentils and chickpeas.

Final Thoughts

This sweet potato soup with red lentils and chickpeas is not only hearty and healthy but also incredibly versatile. You can easily customize it by adding your favorite vegetables or spices. It’s perfect for cozy fall and winter meals, so give it a try!