Red Lentil & Sweet Potato Soup with Cumin
Rich in plant-based protein, fibre, and slow-release carbohydrates, this grounding soup delivers warmth, flavour, and steady energy. It supports gut health, blood sugar balance, and iron intake, making it a nourishing staple for any weekly meal plan.Store in the fridge for up to four days or freeze for up to two months.
Serves
3
Cook Time
Dietary
Dairy-Free
Gluten-Free
Vegan
Vegetarian
Ingredients
- 1 tbsp coconut oil or olive oil
- 1 onion, chopped
- 2 garlic cloves, finely chopped
- 1 tsp ground cumin
- 1 small sweet potato, peeled and diced
- ½ cup red lentils, rinsed
- 3 cups filtered water or vegetable broth
- Juice of ½ lemon
- Handful of chopped coriander (optional)
Method
- Heat oil in a medium saucepan. Sauté the onion, garlic, and cumin for 3–4 minutes until softened and fragrant.
- Add the sweet potato, lentils, and water or broth. Bring to a boil, then reduce to a simmer and cook for around 20 minutes, until the sweet potato and lentils are soft.
- Blend partially for texture or fully for a smooth, velvety finish.
- Stir in the lemon juice and fresh coriander if using. Season to taste.
Cumin supports digestion and enhances iron absorption. Red lentils + sweet potato provide a complementary amino acid profile. Lemon juice helps your body absorb non-heme iron from the lentils more effectively.
