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4.58 from 33 votes

Sweet potato, chickpea and red lentil soup

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!
Prep Time5 mins
Cook Time10 mins
Total Time15 mins
Course: Pressure cooker (Instant Pot) soup
Cuisine: Continental
Keyword: Instant Pot Vegan Soup, Sweet potato soup, Sweet potato, chickpea and red lentil soup,
Servings: 6
Calories: 250kcal
Author: Lucy Parissi | Supergolden Bakes

Ingredients

  • 2 tbsp olive oil
  • 200 g (7 oz) canned chickpeas, drained
  • 1 onion finely diced
  • 3 garlic cloves minced
  • 2 tsp ginger paste or finely grated fresh ginger
  • 1 tsp salt
  • 1 tsp paprika
  • 1 tsp ground cumin
  • 1/2 tsp ground coriander
  • 400 g (14 oz) canned chopped tomatoes
  • 2 large sweet potatoes peeled cut into small cubes
  • 200 g (1 cup) dry split red lentils rinsed and drained
  • 1.2 litre (5 cups) vegetable stock (broth)
  • Lemon juice to taste
  • Finely chopped coriander cilantro
  • Lemon zest to garnish
  • Handful mixed seeds to garnish
  • Pinch dried red chilli 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.
  • 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.

Nutrition

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