Curried Sweet Potato, Carrot & Red Lentil Soup with Ginger

Sorry guys, it’s taken me awhile to get this soup up – I keep getting requests for it, and understandably – it’s one of my absolute favourites, one I should really have a stash of at all times. It’s the perfect midwinter soup – warm and sippable with protein and spice and beta carotene and all good things. (You may recognize the photo from a year-old issue of Parents Canada-taken out in Tofino! SIGH.) Print this recipe out RIGHT NOW and stick it on your fridge. Please.

In case you didn’t know – it seems a great many people are less familiar with dried lentils than I am – red lentils don’t need to be presoaked. Having been split in half, they can be tossed straight into the soup and cooked along with the vegetables. Take this soup with you to go in an insulated coffee mug to keep it warm.

Curried Sweet Potato, Carrot & Red Lentil Soup with Ginger

canola or olive oil, for cooking
1 medium onion, chopped
1-2 garlic cloves, crushed
1 Tbsp. grated fresh ginger
1/2 cup dry red lentils
1 medium dark-fleshed sweet potato, peeled and cut into chunks
2 carrots, peeled and chopped
1 tsp. curry paste or powder, or to taste
4 cups (1 L) chicken or vegetable stock
salt, to taste
1/4-1/2 cup half & half, plain yogurt or heavy cream (optional)

In a medium pot, heat a drizzle of oil over medium-high heat and sauté the onion, garlic and ginger for 3-4 minutes, until soft. Add the lentils, sweet potato, carrots, curry paste and stock, along with a cup of water. Bring to a boil, then turn the heat down, cover and simmer for half an hour, until the vegetables are very tender.

Season with salt, add the half & half (if you’re using it) and use a hand-held immersion blender to puree it right in the pot. Alternatively, transfer it in batches to a blender and puree until smooth or mash it roughly with a potato masher.

Serve hot. Leftovers can be stored in the fridge for up to a week, or cooled and frozen for up to 6 months. Serves 4.

Per serving: 241 calories, 4.4 g fat (1 g saturated fat, 2.2 g monounsaturated fat, 1.1 g polyunsaturated fat), 13.5 g protein, 37 g carbohydrates, 7 mg cholesterol, 5.4 g fiber


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21 comments on “Curried Sweet Potato, Carrot & Red Lentil Soup with Ginger

  1. Elaine
    February 3, 2011 at 8:18 am

    This one looks lovely! I’ve been on a sippable soup kick of late, and anything that combines sweet potato and a bit of spice is a very good thing in my book.

  2. Cathy
    February 3, 2011 at 10:07 am

    Yum,this looks delicious! I made a beet and red lentil soup last weekend, full of veggies. Love the soup recipes Julie!

  3. Laurie from Burnaby
    February 3, 2011 at 11:02 am

    Lovely soup for the winter

  4. Robyn
    February 4, 2011 at 5:43 pm

    I made this for dinner tonight. Simple, lovely and delicious. Thanks!

  5. sonja
    February 7, 2011 at 1:03 pm

    WOW!!!!I love this soup!!! going to get another bowl :) Thank You!!!

  6. Kara
    February 8, 2011 at 3:15 pm

    Hi Julie,

    Could you clarify what you mean by dark-fleshed sweet potato? Do you mean a yam with the orangey insides (that are sometimes referred to as sweet potatoes) or some form of sweet potato that is darker than the usual light yellowish colour? Thanks

    PS Just found your site. Will be setting up an RSS feed.

  7. Heather
    March 23, 2011 at 9:25 pm

    Thank you. Thank you. Thank you. My family and I love this recipe.

  8. JulieVR
    March 23, 2011 at 9:30 pm

    So glad to hear! it’s really so simple!

  9. JulieVR
    March 23, 2011 at 9:31 pm

    Kara – yes, I mean the darker fleshed sweet potatoes that are often mistakenly labeled as yams (a true yam is rare in north America, and very different from these!) – there are two common varieties of sweet potato – longer, thinner, paler-fleshed ones, and bigger, rounder, darker-flashed ones. The latter are more nutrient-dense.

  10. Ashley
    March 24, 2011 at 9:09 pm

    I made this last week and loved it! So easy to make, so simple, and delicious! Thanks for sharing it. :)

  11. Amanda
    January 2, 2012 at 6:57 pm

    Printed it and am putting it on my fridge! I hope to make it later this week.

  12. Naomi
    January 20, 2012 at 12:17 pm

    Thank you for the recipe! I fried the onions and ginger in coconut oil – it’s divine.

  13. sara
    October 8, 2012 at 8:46 pm

    I made this for dinner tonight since we had carrots, sweet potatoes, AND onions from our CSA – the perfect recipe!! I used garam masala in place of the curry powder. Totally delicious – a super healthy and yummy soup, and love the addition of lentils to make it a bit more hearty. Thanks for sharing a great recipe!

  14. Erica
    January 21, 2013 at 12:06 pm

    I made this today – only change I made was that I did not puree or mash whatsoever. Delicious! Exactly how I was hoping it would turn out. Thank you!

  15. Lisa Finlayson
    October 7, 2013 at 1:11 pm

    I made this for tea tonight and even my 10 year old daughter love it , this soup is devine xx

  16. Catherine
    November 8, 2013 at 4:21 am

    This looks great. I recently made a delicious curried carrot and cauliflower soup from the Weelicious website. It had garam masala, cinnamon and curry powder in it. Soups like this are perfect for autumn and winter.

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