Sweet Potato Soup with Red Lentils and Chickpeas
, Updated Sep 07, 2025
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This hearty and delicious Sweet Potato Soup with Red Lentils and Chickpeas 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 favorite with dozens of five star reviews! ★★★★★
You will also love my Satay Sweet Potato Curry!
There’s nothing quite as comforting as a bowl of homemade sweet potato soup — smooth, creamy, and full of flavor. This version takes things up a notch with red lentils and chickpeas, which make it extra hearty and protein-packed while still being completely vegan. Whether you’re making it in a pressure cooker for speed or simmering gently on the stove, this is a cozy, nourishing soup that feels like comfort in a bowl.
And I have a new 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 this week, that’s how yummy it is. 😋
Sweet potato soup is popular around the world, often blended smooth and enriched with spices. This version borrows inspiration from Mediterranean and Indian cooking, where pulses like chickpeas and lentils are used to add heartiness and nourishment. The result is a soup that’s budget-friendly, healthy, and packed with flavor.
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
- Suitable for freezing (see tips)
How to make Sweet Potato Soup with Red Lentils and Chickpeas
- 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.
- Now add your sweet potatoes, chickpeas, red lentils, stock and finally the chopped tomatoes.
- Set vent to sealing and cook on high pressure for 5 minutes, then release the pressure manually.
- Transfer a couple of ladlefuls of the soup to a jug or a blender. The more blended soup you add the thicker the serve.
- Blitz using an immersion stick or in your blender. Pour the blended soup back into the pot and stir to combine.
- 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.
Recipe Tips
- 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!
- Leftovers will keep for up to 3-5 days in the fridge stored in an airtight container. 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
Have you made Sweet Potato Soup 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 Soup with Red Lentils and Chickpeas
Video
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 (coriander) chopped
- lemon zest to garnish
- 1 tbsp mixed seeds to garnish
- pinch red pepper flakes to garnish
- salt 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.2 tbsp olive oil, 1 large onion, 2 tsp ginger paste, 3 cloves garlic
- Add the spices, salt, tomatoes, sweet potatoes, lentils, chickpeas and stock and stir.14 oz (400g) canned chickpeas, 1 tsp salt, 1 tsp paprika, 1 tsp ground cumin, ½ tsp ground coriander, 14 oz (400g) canned chopped tomatoes, 2 large sweet potatoes, 1 cup (200g) split red lentils, 5 cups (1.2 lt) vegetable stock
- 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.lemon juice
- Taste the soup and season with salt and pepper as needed.salt and pepper
- 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.
- Serve the soup garnished with chopped coriander (cilantro), lemon zest and a handful of crunchy seeds.cilantro, lemon zest, 1 tbsp mixed seeds, pinch red pepper flakes
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.
- Serve the soup garnished with chopped coriander (cilantro), lemon zest and a handful of crunchy seeds.
Notes
- 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.
- 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.
Nutrition
Nutritional information is always approximate, and will depend on quality of ingredients and serving sizes.
Thanks for this wonderful protein-packed recipe! Like many IP users, I had chick peas already cooked in my fridge. and this was a great way to utilize them. I finished with some smoked salt and it was really, really good served with some sprouted rye bread and a salad, and it was just as good the next day. Thanks again!
How might I adjust this recipe if I were stranded without access to chickpeas.
I love how you phrased it 🙂 If you don’t want to use chickpeas you could leave them out and increase the sweet potatoes instead or add some butternut squash. I don’t think beans would work in place of chickpeas
Could you guide me as to how long in the slow cooker? And also would I need to adapt liquid levels etc? I want to cook today and stove top is not possible as am out.
Sorry Claire I am afraid I haven’t made this in a slow cooker. But generally speaking cooking the same recipe for 6 hours on low should work as well. If it’s possible, keep an eye on it and add more water or stock if necessary. But I think it should work as is. Let me know if you make it 🙂
Hi there! I am new to the instant pot and not quite ready to give up my meat-eating habits. Can you please advise on how I could include some thawed chicken breasts into this recipe? Thanks so much!
You could use chicken tenders. Sauté them for 5 minutes first, chop into bite-sized pieces and proceed with the recipe. Add with other ingredients and cook for 9 minutes instead of 5. This should work however you couldn’t blend the soup at the end (with chicken pieces in it). Let me know if this works!
Hi
Having recently come across a soup like this in a café, I set myself a task to cook it at home and this recipe sounds very like it.
One problem though, I don’t have a pressure cooker.
Could you give the method for either hob cooking or in the slow cooker?
Many thanks and can’t wait to try it
Debi Turner.
Hi Debi, I will update the recipe to include the method but very quickly, follow the recipe using a suitable pot and simmer for 20 minutes or until the potatoes are cooked through. Follow the recipe method about blending the soup etc. Hope you like it 🙂
This soup is fantastic! I didn’t have any coriander and had to use ground ginger instead of the fresh ginger or ginger paste, but it still turned out delicious! I will be making this often!
Thanks for the comment Carrie so glad you liked it! It is pretty versatile xx
I’ve made this soup a few times and each time I think it’s better than the last. Now I make extra to keep in the freezer. Though I rarely make the same thing twice, this is a regular for us. BTW, I too use my 6 qt. instant pot. Thank you for a wonderful recipe.
Thanks Elaine that’s so wonderful to hear!!
Delicious! I’ve made this twice. My only changes are to use a whole can of chickpeas and add extra lemon. Thanks for the amazing recipe. Super filling and satisfying.
Thanks for the comment Anna! I guess in the UK it is a full can of chickpeas – guessing this is not the case everywhere?
That soup looks stunning Lucy. I am sitting here at my laptop feeling rather chilly even though the heating is on. I would love to tuck into that right now. Shared!
Looks fantastic! One concern. You wrote, with regard to chickpeas, “If you use dry chickpeas they will need 40 minutes high pressure cooking unsealed ” — did you mean “unsoaked?” Thanks!
Yes unsoaked chickpeas will need about 40 minutes cooking. Soaked about 20-25.