I’m excited to share my Red lentil and chickpea soup, a quick, healthy, vegan and gluten free recipe with sweet potato and chickpeas, suitable for Slimming World and easily made in the Instant Pot or on the stove, which has dozens of five star reader reviews that might surprise you.

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I love this Sweet Potato, Chickpea and Red Lentil Soup because it somehow manages to be hearty and bright at the same time. I chuck sweet potato and red lentils into a pot, hit it with a short Instant Pot cycle or let it bubble on the stove, and out comes something people keep emailing me about.

A few readers have even called it the kind of Red Lentil And Chickpea Soup that feels special, while others lump it in with the best Sweet Potato Soup Recipes they know. I’ve got dozens of five star notes and it’s quick enough for weeknights, so I make it more than I should.

Ingredients

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Sweet potato: high in fibre and vitamin A, adds natural sweetness and body
Chickpeas: great plant protein and fibre, it’s creamy and mildly nutty
Red lentils: quick cooking protein, helps thicken soup and boost iron
Coconut milk: adds silky creaminess and subtle sweetness, higher in healthy fats
Chopped tomatoes: tangy acidity, adds umami and vitamin C to brighten flavours
Onion and garlic: base aromatics, add savoury depth and prebiotic fibre
Spice mix: cumin coriander paprika turmeric give warmth, earthiness and mild heat
Lemon juice: brightens flavours, adds acidity and more vitamin C
Fresh coriander: herbaceous finish, adds freshness and a citrusy note

Ingredient Quantities

1 tbsp olive oil (or 1 tsp low cal spray if you prefer)

1 large onion, roughly chopped

3 garlic cloves, crushed

1 tbsp fresh ginger, grated (or 1 tsp ground ginger)

2 tsp ground cumin

1 tsp ground coriander

1 tsp smoked paprika

1/2 tsp turmeric

1 large sweet potato, about 500 g peeled and cut into chunks

100 g red lentils (about 1/2 cup)

1 x 400 g can chickpeas, drained (about 240 g drained)

1 x 400 g can chopped tomatoes

1 litre vegetable stock

1 tbsp tomato paste (optional but nice)

150 ml light coconut milk (optional, for creaminess)

juice of 1 lemon

salt and black pepper, to taste

a small bunch fresh coriander or parsley, chopped for serving

How to Make this

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1. Heat 1 tbsp olive oil (or use 1 tsp low cal spray) in a large pot or set your Instant Pot to SAUTE, add the chopped onion and cook 5-6 minutes until soft and starting to brown a little.

2. Add crushed garlic, grated ginger, 2 tsp cumin, 1 tsp coriander, 1 tsp smoked paprika and 1/2 tsp turmeric, stir and cook 30-60 seconds until fragrant, dont let it burn.

3. Rinse the 100 g red lentils under cold water, drain the 1 can chickpeas, then add the lentils, chickpeas, the 500 g sweet potato chunks, 1 x 400 g can chopped tomatoes and 1 tbsp tomato paste if using. Pour in 1 litre vegetable stock and stir well, scraping any bits off the bottom.

4. Instant Pot method: seal and cook on High Pressure for 8 minutes, then allow a 5 minute natural release and quick release the rest. Stovetop method: bring to a boil then reduce to a gentle simmer, partially covered, 20-25 minutes until lentils and sweet potato are very tender.

5. Check consistency once cooked, add a splash more stock or water if it seems too thick. If you want a creamier soup, use an immersion blender to blitz about half the soup, or mash some with a potato masher for a rustic texture.

6. Stir in 150 ml light coconut milk if using, then squeeze in the juice of 1 lemon and warm through for a minute so flavours marry.

7. Taste and season with salt and black pepper, adjust lemon or spices if needed.

8. Serve topped with chopped fresh coriander or parsley. Leftovers keep 3-4 days in the fridge and freeze well, reheat gently and add a little water or stock if it thickens.

Equipment Needed

1. Large pot or Instant Pot (for sautéing and simmering)
2. Wooden spoon or heatproof spatula
3. Sharp chef’s knife
4. Cutting board
5. Measuring spoons and measuring cup or kitchen scale
6. Can opener and a colander or sieve to drain chickpeas
7. Immersion blender or potato masher (for creamy or rustic texture)
8. Ladle and serving bowls

FAQ

Q: Can I make this vegan or dairy free? A: Yes, it's already vegan if you skip the light coconut milk its optional anyway. Use vegetable stock and you're good to go.

Q: How long does it take to cook and will the lentils get mushy? A: Plan on about 20 to 25 minutes simmer after everything is in the pot, red lentils break down and make the soup thick and silky, that's normal and wanted. If you want distinct lentils use brown or green lentils but they need longer cooking.

Q: Can I freeze or batch cook it? A: Totally. Cool fully, freeze in airtight containers for up to 3 months. Thaw in the fridge overnight and reheat gently on the stove or in the microwave, you might want to stir in a splash of water or extra stock if it thickened.

Q: How do I tone down or up the spice? A: To tone down, cut the cumin and smoked paprika a bit and add less ginger. To amp it up add more smoked paprika, a pinch of chili flakes or a drizzle of chili oil at the end. Taste as you go, its easier to add than remove.

Q: Any hacks to make it faster? A: Use canned chickpeas and canned diced sweet potato or precut sweet potato, and red lentils cook fast so the total time can be under 30 minutes. In an electric pressure cooker set high for 6 to 8 minutes and quick release for even faster.

Q: My soup is too thin or too thick, what do I do? A: Too thin: simmer uncovered to reduce or blend a cup of the soup and stir it back in. Too thick: add hot stock, water or extra coconut milk a little at a time until you like the texture.

SWEET POTATO, CHICKPEA AND RED LENTIL SOUP Recipe Substitutions and Variations

Sweet potato: swap for butternut squash or pumpkin, they give the same sweet, creamy texture and similar cook time, just peel and cube the same way.
Chickpeas: use canned cannellini or butter beans for a similar creaminess, or add another 100 g red lentils if you want it thicker and more stew like.
Red lentils: replace with green or brown lentils but note they take longer to cook and stay firmer, or use yellow split peas for a similar soft, velvety result.
Light coconut milk: if you want less fat use plain Greek yogurt thinned with a splash of stock (add off the heat so it doesn’t split), or use full-fat coconut milk or oat cream for a richer vegan option.

Pro Tips

– Bloom the spices gently in the oil so they wake up and taste brighter, but dont let them burn. Keep the heat medium low, stir for 30-60 seconds till fragrant. If they start smelling sharp or bitter just add a splash of stock or water and scrape the pan to save it.

– Think about lentil texture before cooking. Red lentils will mostly dissolve and make the soup thick and velvety, so if you want some bite hold back a few minutes on the cook time or stir in half the lentils later. For Instant Pot, that 5 minute natural release helps stop violent bubbling and keeps things from turning into mush.

– For a silkier finish blend only half the pot with an immersion blender or mash some with a potato masher for a more rustic feel. Add the light coconut milk at the end and warm it through, not boil it, otherwise the coconut flavor gets dull. If you plan to freeze portions leave the coconut milk out and stir it in when you reheat.

– Finish strong with acid and seasoning, not more spices. Lemon juice or a splash of vinegar really lifts the flavors so add it last and taste, then salt. A tiny drizzle of good olive oil or a spoonful of yogurt on top makes it feel restaurant fancy even if you just threw it together.

SWEET POTATO, CHICKPEA AND RED LENTIL SOUP Recipe

Recipe by Nikoli Athen

0.0 from 0 votes

Servings

servings

Calories

381

kcal

Equipment: 1. Large pot or Instant Pot (for sautéing and simmering)
2. Wooden spoon or heatproof spatula
3. Sharp chef’s knife
4. Cutting board
5. Measuring spoons and measuring cup or kitchen scale
6. Can opener and a colander or sieve to drain chickpeas
7. Immersion blender or potato masher (for creamy or rustic texture)
8. Ladle and serving bowls

Ingredients

1 tbsp olive oil (or 1 tsp low cal spray if you prefer)
1 large onion, roughly chopped
3 garlic cloves, crushed
1 tbsp fresh ginger, grated (or 1 tsp ground ginger)
2 tsp ground cumin
1 tsp ground coriander
1 tsp smoked paprika
1/2 tsp turmeric
1 large sweet potato, about 500 g peeled and cut into chunks
100 g red lentils (about 1/2 cup)
1 x 400 g can chickpeas, drained (about 240 g drained)
1 x 400 g can chopped tomatoes
1 litre vegetable stock
1 tbsp tomato paste (optional but nice)
150 ml light coconut milk (optional, for creaminess)
juice of 1 lemon
salt and black pepper, to taste
a small bunch fresh coriander or parsley, chopped for serving

Directions

Heat 1 tbsp olive oil (or use 1 tsp low cal spray) in a large pot or set your Instant Pot to SAUTE, add the chopped onion and cook 5-6 minutes until soft and starting to brown a little.
Add crushed garlic, grated ginger, 2 tsp cumin, 1 tsp coriander, 1 tsp smoked paprika and 1/2 tsp turmeric, stir and cook 30-60 seconds until fragrant, dont let it burn.
Rinse the 100 g red lentils under cold water, drain the 1 can chickpeas, then add the lentils, chickpeas, the 500 g sweet potato chunks, 1 x 400 g can chopped tomatoes and 1 tbsp tomato paste if using. Pour in 1 litre vegetable stock and stir well, scraping any bits off the bottom.
Instant Pot method: seal and cook on High Pressure for 8 minutes, then allow a 5 minute natural release and quick release the rest. Stovetop method: bring to a boil then reduce to a gentle simmer, partially covered, 20-25 minutes until lentils and sweet potato are very tender.
Check consistency once cooked, add a splash more stock or water if it seems too thick. If you want a creamier soup, use an immersion blender to blitz about half the soup, or mash some with a potato masher for a rustic texture.
Stir in 150 ml light coconut milk if using, then squeeze in the juice of 1 lemon and warm through for a minute so flavours marry.
Taste and season with salt and black pepper, adjust lemon or spices if needed.
Serve topped with chopped fresh coriander or parsley. Leftovers keep 3-4 days in the fridge and freeze well, reheat gently and add a little water or stock if it thickens.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.