Sweet Potato and Red Lentil Soup

Serves 6

Curry adds a burst of flavor to this hearty Sweet Potato and Red Lentil Soup. If you don’t care for the flavor of curry, omit it and add ½ teaspoon each ground cinnamon and paprika.


  • 2 tablespoons olive oil
  • 2 carrots, peeled and diced
  • 1 medium onion, diced
  • 2 cloves garlic, minced or put through a garlic press
  • 1 tablespoon mild curry powder
  • 1 teaspoon salt
  • ¼ teaspoon freshly ground black pepper
  • ¼ teaspoon cayenne pepper, optional
  • 2 medium sweet potatoes, peeled and cubed (about 4 cups)
  • 8 cups low-sodium chicken broth
  • 1¼ cups red lentils
  • Half and half or full-fat coconut milk for serving, optional


In a large pot, heat the oil over medium heat until it shimmers but does not smoke. Add the carrots. Cook, stirring frequently, for 3 minutes. Add the onion and garlic. Cook until fragrant, about 2 minutes. Add the curry powder, salt, black pepper and cayenne, if using. Stir to combine. Add the sweet potatoes, chicken broth and red lentils.

Bring to a boil. Reduce the heat and simmer until the carrots and sweet potatoes are fork-tender, about 30 minutes.

Puree the soup with a blender, food processor or immersion blender. If using a blender or food processor, puree the soup in batches. You never want to fill a blender more than halfway with hot soup.

Return the pureed soup to the pot. Season with salt and pepper if needed. Serve. For a creamy soup, stir about 1 tablespoon of half and half or coconut milk into each bowl of soup.

Nutrition Analysis: 260 cal, 6 g fat, 0 mg chol, 520 mg sodium, 39 g carbs, 9 g fiber, 5 g sugar, 15 g protein.

Elizabeth Barbone, author of the cookbooks Easy Gluten-Free Baking and How to Cook Gluten-Free, is a regular contributor to Gluten-Free Living. She also blogs at glutenfreebaking.com.