Sweet Potato Soup with Red Lentils and Chickpeas

4.69 from 154 votes

Sweet potato soup with red lentils and chickpeas – hearty, healthy, budget friendly and completely vegan — perfect for fall and winter meals.

Prep Time5

Cook Time10

Total Time15

Course: Pressure cooker (Instant Pot) soup

Cuisine: Continental

Keyword: Sweet potato soup

Servings:

Calories: 250kcal

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

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.

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.