Sweet Potato, Chickpea and Red Lentil Soup

This hearty and delicious Sweet Potato, Chickpea and Red Lentil Soup ticks all the boxes: healthy, vegan, gluten free and Slimming World friendly. Quick to make it in your Instant Pot or stove.

A reader and personal favourite with dozens of five star reviews! ★★★★★

Our Instant Pot has been working overtime to keep us fed and warm with a variety of curries, stews, chilis and soup – I am starting to comprehend why some people have as many as three pressure cookers on the go at once.

And I have a new soup obsession – Sweet Potato, Chickpea and Red Lentil Soup. OMG it is so good that even my husband who thinks soup ‘is not food’ came around. Have made this baby twice in less than a week, that’s how yummy it is. 😋

I debated quite a bit about what to name it before coming up with this mouthful of a title… Is it a sweet potato soup? Yes… But it is also a red lentil soup AND a chickpea soup and so all three had to take top billing in the end. Count your lucky stars I didn’t add any more ingredients!

Here’s why it’s a must make

• It is simply packed with plant-based power and goodness
• Low in calories but hearty and satisfying
• Vegan and gluten-free
• Budget conscious with easy to find purse-friendly ingredients
• Cooks in 10 minutes in a pressure cooker or 30 minutes on the stove
• FREE on the Slimming World plan provided you replace the oil with a cooking spray (such as Fry Light).
• Suitable for freezing (see tips) 

Instant Pot method

STEP 3. Now add your sweet potatoes, chickpeas, red lentils, stock and finally the chopped tomatoes.

STEP 4. Set vent to sealing and cook on high pressure for 5 minutes, then release the pressure manually.

STEP 5. Transfer a couple of ladlefuls of the soup to a jug or a blender. The more blended soup you add the thicker the serve.

STEP 6. Blitz using an immersion stick or in your blender.
STEP 7. Pour the blended soup back into the pot and stir to combine.

STEP 8. Stir in some lemon or lime juice to add some acidity – I used 1 tablespoon.Taste the soup and season with salt and pepper as needed. Serve the soup garnished with chopped coriander (cilantro), lemon zest and a handful of crunchy seeds.

Stovetop Method

This soup is just as easy to make on your stove. Heat the oil (or use a low-calorie cooking spray for Slimming World version) in a deep pot. Add the onion, garlic and ginger and cook over medium-low heat for 5 minutes, stirring, until softened.

Stir in the remaining ingredients and simmer for 20 minutes until the sweet potatoes are cooked through. Follow steps 5-7 of the Instant Pot method.

TIPS, TRICKS AND FAQs

• This recipe straddles the line between soup and stew – it is very thick and really satisfying. If you wanted to add a bit less stock and serve it over rice or quinoa, then I say go ahead!
• You could also pack it with even more nutritious yumminess by adding some chopped spinach right before serving so that it wilts.
• Replace the sweet potato with cubed butternut squash or use a bit of both.
• Dry or cooked chickpeas: I used ready cooked (canned) chickpeas here, but you could also use dried chickpeas if you wanted. If you use dry chickpeas they will need 40 minutes cooking on high pressure if unsoaked and 25 minutes cooking if soaked overnight. On the stove, cook soaked chickpeas for 40 minutes until soft.
• Don’t forget to reserve the chickpea brine (aquafaba) – it may come in handy if you want to make vegan macarons!
• The soup will keep for up to 4 days in the fridge. Cool completely before storing.

Freezing instructions 

If you wish to freeze the soup then cool completely, portion into suitable containers, label and use within three months.

Allow the soup to defrost in the fridge overnight or transfer to a microwave safe bowl and blast for a couple of minutes.

Break the soup up and then heat for two minutes on full power, stir and heat for another minute or until piping hot.

More Instant Pot Soups

• Pressure cooker Italian chicken soup
• Creamy vegan corn chowder
• Hearty chicken vegetable soup { vegan | Simming World }
• Instant Pot Moroccan Harira Soup { vegan | Simming World }

Have you made this recipe? Post a photo on my Facebook page, share it on Instagram, or save it to Pinterest with the tag #supergoldenbakes. I can’t wait to see your take on it!

Sweet potato, chickpea and red lentil soup

Lucy Parissi | Supergolden Bakes

This delicious and hearty soup cooks in 10 minutes in your pressure cooker. Healthy, vegan, and gluten free, it is guaranteed to become a family favourite!

4.64 from 63 votes

Print Rate

Course: Pressure cooker (Instant Pot) soup

Cuisine: Continental

Keyword: Instant Pot Vegan Soup, Sweet potato soup, Sweet potato, chickpea and red lentil soup,

Prep Time: 5 minutes

Cook Time: 10 minutes

Total Time: 15 minutes

Servings: 6

Calories: 250kcal

Ingredients

• 2 tbsp olive oil2 tbsp olive oil
• 200 g (7 oz) canned chickpeas, drained200 g (7 oz) canned chickpeas, drained
• 1 onion finely diced1 onion finely diced
• 3 garlic cloves minced3 garlic cloves minced
• 2 tsp ginger paste or finely grated fresh ginger2 tsp ginger paste or finely grated fresh ginger
• 1 tsp salt1 tsp salt
• 1 tsp paprika1 tsp paprika
• 1 tsp ground cumin1 tsp ground cumin
• 1/2 tsp ground coriander1/2 tsp ground coriander
• 400 g (14 oz) canned chopped tomatoes400 g (14 oz) canned chopped tomatoes
• 2 large sweet potatoes peeled cut into small cubes2 large sweet potatoes peeled cut into small cubes
• 200 g (1 cup) dry split red lentils rinsed and drained200 g (1 cup) dry split red lentils rinsed and drained
• 1.2 litre (5 cups) vegetable stock (broth)1.2 litre (5 cups) vegetable stock (broth)
• Lemon juice to tasteLemon juice to taste
• Finely chopped coriander cilantroFinely chopped coriander cilantro
• Lemon zest to garnishLemon zest to garnish
• Handful mixed seeds to garnishHandful mixed seeds to garnish
• Pinch dried red chilli flakes to garnishPinch dried red chilli flakes to garnish
• Salt and pepper to tasteSalt and pepper to taste

Instructions

Instant Pot Method

• Heat the oil in your pressure cooker using the ‘sauté’ function. Add the onion, garlic and ginger and cook for 5 minutes, stirring, until softened.
• Add the spices, salt, tomatoes, sweet potatoes, lentils, chickpeas and stock and stir.
• Set vent to sealing and cook on high pressure for 5 minutes, then release the pressure manually.
• Stir in some lemon or lime juice to add some acidity – I used 1 tablespoon.
• Taste the soup and season with salt and pepper as needed.
• Transfer 2-3 ladlefuls of the soup in a blender and process until smooth, or blitz using an immersion blender. Stir this back into the soup.
• Taste the soup and adjust the seasoning if needed.Serve the soup garnished with chopped coriander (cilantro), lemon zest and a handful of crunchy seeds.

Stovetop Method

• Heat the oil in a pot. Add the onion, garlic and ginger and cook for 5 minutes over medium-low heat, stirring, until softened.
• Add the spices, salt, tomatoes, sweet potatoes, lentils, chickpeas and stock and stir.
• Bring to a rolling simmer and then reduce heat and simmer gently for 20-25 minutes.
• Transfer 2-3 ladlefuls of the soup in a blender and process until smooth, or blitz using an immersion blender. Stir this back into the soup.
• Taste the soup and adjust the seasoning if needed.Serve the soup garnished with chopped coriander (cilantro), lemon zest and a handful of crunchy seeds.

Video

Notes

TIPS, TRICKS AND FAQs

• This recipe straddles the line between soup and stew – it is very thick and really satisfying. If you wanted to add a bit less stock and serve it over rice or quinoa, then I say go ahead!
• You could also pack it with even more nutritious yumminess by adding some leafy greens – stir in some chopped spinach right before serving so that it wilts.
• You can replace the sweet potato with cubed butternut squash or use a bit of both.
• Dry or cooked chickpeas: I used ready cooked (canned) chickpeas here, but you could also use dried chickpeas if you wanted. If you use dry chickpeas they will need 40 minutes cooking on high pressure if unsoaked and 25 minutes cooking if soaked overnight. On the stove, cook soaked chickpeas for 40 minutes until soft.
• Don’t forget to reserve the chickpea brine (aquafaba) – it may come in handy if you want to make vegan macarons!
• The soup will keep for up to 4 days in the fridge. Cool completely before storing.
• If you wish to freeze the soup then cool completely, portion into suitable containers and use within 3 months. Allow the soup to defrost in the fridge overnight or transfer to a microwave safe bowl and blast for a couple of minutes. Break the soup up and then heat for two minutes on full power, stir and heat for another minute or until piping hot.

Slimming World 

This soup is completely syn-free provided you replace the olive oil with a low calorie cooking spray such as Fry Light.

Nutritional Info

Calories: 250kcal | Carbohydrates: 38g | Protein: 11g | Fat: 5g | Sodium: 604mg | Potassium: 685mg | Fiber: 14g | Sugar: 4g | Vitamin A: 6425IU | Vitamin C: 10.8mg | Calcium: 74mg | Iron: 4.2mg

Tried this recipe?Mention @supergolden88 or tag #supergoldenbakes!