Looking for a hearty, healthy, and delicious meal that’s easy to prepare? This Curried Red Lentil Soup with Sweet Potatoes and Greens is packed with protein, fiber, and essential nutrients, making it a perfect dish for any season. The combination of aromatic spices, creamy lentils, sweet potatoes, and fresh greens creates a balanced and satisfying flavor profile.
In this article, we’ll guide you through:
- The health benefits of the key ingredients
- Step-by-step instructions for making the soup
- Tips for customization and storage
- Why this soup is great for meal prep
Whether you’re a seasoned cook or a beginner, this recipe is simple, and designed to rank well for food enthusiasts searching for a nutritious lentil soup recipe.
Why You’ll Love This Curried Red Lentil Soup
1. Nutrient-Dense Ingredients
- Red lentils – High in plant-based protein and fiber, supporting digestion and muscle health.
- Sweet potatoes – Rich in vitamin A, antioxidants, and complex carbs for sustained energy.
- Leafy greens (kale, spinach, or chard) – Loaded with iron, calcium, and vitamins C & K.
- Coconut milk – Adds creaminess and healthy fats.
- Curry spices – Turmeric, cumin, and ginger offer anti-inflammatory benefits.
2. Easy to Make in One Pot
This soup requires minimal cleanup—just one pot! Perfect for busy weeknights.
3. Vegan & Gluten-Free Friendly
Naturally plant-based and gluten-free, making it suitable for various dietary needs.
Ingredients for Curried Red Lentil Soup
*(Serves 4-6)*
Main Ingredients
- 1 tbsp coconut oil (or olive oil)
- 1 onion, diced
- 3 garlic cloves, minced
- 1 tbsp fresh ginger, grated
- 1 sweet potato, peeled and cubed
- 1 cup red lentils, rinsed
- 1 can (14 oz) coconut milk
- 4 cups vegetable broth (low sodium)
- 2 cups chopped greens (kale, spinach, or Swiss chard)
Spices & Seasonings
- 1 tbsp curry powder
- 1 tsp turmeric
- 1 tsp cumin
- ½ tsp paprika
- ½ tsp salt (adjust to taste)
- ¼ tsp black pepper
- 1 tbsp lemon juice (for brightness)
Optional Garnishes
- Fresh cilantro
- Lime wedges
- Red pepper flakes (for heat)
- Toasted coconut flakes
Step-by-Step Instructions
1. Sauté the Aromatics
- Heat coconut oil in a large pot over medium heat.
- Add onion and sauté for 3-4 minutes until translucent.
- Stir in garlic and ginger, cooking for another minute until fragrant.
2. Add Spices & Sweet Potatoes
- Mix in curry powder, turmeric, cumin, paprika, salt, and pepper, toasting for 30 seconds.
- Add sweet potatoes and stir to coat with spices.
3. Cook the Lentils
- Pour in red lentils, coconut milk, and vegetable broth.
- Bring to a boil, then reduce heat and simmer for 20-25 minutes until lentils and sweet potatoes are tender.
4. Stir in Greens
- Add chopped greens and cook for 2-3 minutes until wilted.
- Finish with lemon juice for a fresh, tangy flavor.
5. Serve & Enjoy!
- Ladle into bowls and garnish with cilantro, lime, or red pepper flakes.
- Pair with naan bread or quinoa for a complete meal.
Tips for the Best Lentil Soup
- Rinse lentils well to remove excess starch.
- Adjust thickness by adding more broth if needed.
- Boost protein by adding chickpeas or tofu.
- Make it spicier with cayenne or extra curry powder.
Storage & Meal Prep
- Fridge: Store in an airtight container for up to 4 days.
- Freezer: Keeps well for up to 3 months—thaw and reheat before serving.
- Meal prep: Double the batch for easy lunches throughout the week.
Final Thoughts
This Curried Red Lentil Soup with Sweet Potatoes and Greens is a nutrient-packed, flavorful, and easy-to-make dish that’s perfect for anyone looking for a healthy meal. Whether you’re vegan, gluten-free, or just love a good bowl of soup, this recipe is a must-try!
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