Cold temperatures call for warming soups! Inspired by our fan-favorite Creamy Curried Cauliflower Soup, this incredibly delicious sweet potato soup is made in the Instant Pot.
It’s a 1-pot recipe with warming spices, creamy coconut milk, and sneaky red lentils for a protein and fiber boost. Let us show you how it’s done!
While experimenting for our guide to beans and lentils in the Instant Pot, we learned a couple things about red lentils. First, they cook incredibly quickly (in 3-4 minutes). And second, the options are uncooked or total mush — there’s no in-between.
So while cooking red lentils in the Instant Pot isn’t a good idea for recipes like Vegan Sloppy Joes, it’s a time-saving trick for soups, curries, and dal!
For this soup, we started by sautéing onion, garlic, and ginger with a little salt and pepper. Then we added sweet potato and red lentils. Sweet potato makes the soup creamy and comforting (and naturally sweet!), while the red lentils add a protein and fiber boost that make the soup feel more substantial.
The warmth comes from the fresh ginger and dried spices — turmeric, cinnamon, clove, and cayenne. Coconut milk adds creaminess and an optional touch of maple syrup at the end elevates the flavor.
For an optional crunch and contrast of textures, we like topping the soup with toasted pepitas (pumpkin seeds). A swirl of coconut milk and pinches of cinnamon and cayenne are also a pretty touch!
We hope you LOVE this lentil sweet potato soup! It’s:
Creamy
Warming
Naturally sweet
Savory
& SO delicious!
It’s the perfect easy entrée or side dish for cooler weather! Plus, it keeps well, making it a great option for meal prep. And while it’s plenty filling on its own, it would also pair nicely with salads, bread, and/or roasted vegetables.
More Easy Soup Recipes
- Roasted Butternut Squash Soup
- Creamy Roasted Red Pepper Tomato Soup
- Simple Pumpkin Soup
- Creamy Asparagus and Pea Soup
If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo #minimalistbaker on Instagram. Cheers, friends!
Warming Red Lentil Sweet Potato Soup (Instant Pot!)
Ingredients
SOUP
- 1/4 cup water, plus more as needed (or sub 2 tsp oil as recipe is written)
- 1 heaping cup diced white or yellow onion (~1 small onion as recipe is written)
- 3 medium cloves garlic (~1 Tbsp minced garlic as recipe is written)
- 2 tsp fresh minced ginger (~1/2-inch or 1 ¼-cm piece as recipe is written)
- 1 healthy pinch each sea salt and black pepper
- 4 cups peeled, cubed sweet potato (cut into 1/4-1/2-inch cubes- see photo // ~2 small-medium potatoes as recipe is written // or sub sweet winter squash such as butternut)
- 3/4 cup red lentils
- 2 cups vegetable broth
- 1 cup water
- 1/4 tsp ground turmeric
- 1/4 tsp ground cinnamon
- 1 small pinch ground clove (optional)
- 1 healthy pinch cayenne
- 1/4 tsp sea salt (or to taste)
- 1/2 cup full-fat coconut milk (plus more to taste)
- 1-2 tsp maple syrup (optional)
FOR SERVING optional
- Toasted pepitas
- Coconut milk
- Cinnamon
- Cayenne
Instructions
INSTANT POT
- Turn on the sauté function on your Instant Pot (to the default “Normal” — not high or low). Once hot, add water (or oil), onion, garlic, and ginger. Season with a healthy pinch each salt and pepper and stir. Sauté for 3-5 minutes, stirring frequently, or until onion is translucent and fragrant. Add a little bit more water as needed to prevent sticking.
- Add sweet potato and stir. Sauté for 5-7 minutes, stirring frequently and adding a little more water as needed to prevent sticking (we added 2 Tbsp (30 ml)). Sweet potato should be slightly tender when pierced with a fork or knife.
- Turn off the sauté function by pressing “Cancel.” Then add red lentils, vegetable broth, water, turmeric, cinnamon, clove (optional), cayenne, and sea salt, and stir.
- Put on the Instant Pot lid and turn to seal. Pressure cook on HIGH for 5 minutes (it will take about 5-10 minutes for the Instant Pot to pressurize before cooking begins). Once the timer goes off, let the steam release naturally (~15 minutes), or carefully press the quick release if in a hurry. Turn off the Instant Pot by pressing “Cancel.”
- Carefully open the lid and add coconut milk and maple syrup (optional) and purée with an immersion blender until smooth (or let cool slightly before transferring to a high-speed blender). Taste test and add more maple syrup for sweetness, coconut milk for creaminess, cinnamon for warmth, cayenne for heat, and salt for overall flavor.
- Option to garnish with toasted pepitas, a swirl of coconut milk, and a pinch of cinnamon and cayenne. Best when fresh. Leftovers will keep 4-5 days in the refrigerator or up to 1 month in the freezer. Reheat in a saucepan on the stovetop.
STOVETOP
- Heat a large pot or Dutch oven over medium heat. Once hot, add water (or oil), onion, garlic, and ginger. Season with a healthy pinch each salt and pepper and stir. Sauté for 3-5 minutes, stirring frequently, or until onion is translucent and fragrant. Add a little bit more water as needed to prevent sticking.
- Add sweet potato and stir. Sauté for 5-7 minutes, stirring frequently and adding a little more water as needed to prevent sticking (we added 2 Tbsp (30 ml)). Sweet potato should be slightly tender when pierced with a fork or knife.
- Add red lentils, vegetable broth, water, turmeric, cinnamon, clove (optional), cayenne, and sea salt, and stir. Bring to a gentle boil, then reduce heat, cover, and allow to simmer for 15-20 minutes, stirring occasionally, or until sweet potatoes and red lentils are tender.
- Add coconut milk and maple syrup (optional) and purée with an immersion blender until smooth (or let cool slightly before transferring to a high-speed blender). Taste test and add more maple syrup for sweetness, coconut milk for creaminess, cinnamon for warmth, cayenne for heat, vegetable broth or water to thin, and salt for overall flavor.
- Option to garnish with toasted pepitas, a swirl of coconut milk, and a pinch of cinnamon and cayenne. Best when fresh. Leftovers will keep 4-5 days in the refrigerator or up to 1 month in the freezer. Reheat in a saucepan on the stovetop.
Mehret says
I do not have instant pot, it ix ok to make it in a regular pot? Any recommendations
Yes! There are stovetop instructions beneath the Instant Pot instructions.
Ino says
First time I tried red lentils and it was well worth it. The combination with sweet potatoes is definitely an interesting one. Turmeric made all the difference in taste and is the star in this recipe. Ι think next time I will do without the cinnamon or at least put less.
Thanks for sharing your experience!
Julie says
Delicious! Please keep the Instant Pot recipes coming! They’re helpful for quick, nutritious family meals.
Thanks for the feedback, Julie! We’re so glad you enjoyed it! xo
Brenda Atwood says
What if your instant pot doesnt have a manual button?
Hi Brenda, it may say different things on different models of the Instant Pot. It might also be called “pressure cook”. Hope that helps!
Brenda Atwood says
Pressure cook works the same as “Manual”?
Awesome
Thank you!
Brenda
Belle says
Made this on the stovetop and used my vitamix Super easy and delish! It even looked like the photo. Will definitely make again. Thanks!
Great! Thanks so much for sharing, Belle!
Rick says
This soup is excellent! It was a big hit with my wife, and that is always a plus in the kitchen.
Yay! We’re so glad you both enjoyed it, Rick. Thanks for sharing!
Athina says
Hey 👋
If I don’t have an Instant Pot , what should I do ?
Hi Athina, there are stovetop instructions beneath the Instant Pot instructions. Hope that helps!
Brianna says
This recipe has become a staple for the last two weeks. It’s so creamy and delicious!
Yay! Thanks so much for sharing, Brianna! xo
Carolyn Rordam says
Super delicious !!! I made it on our cooking wood stove(following stove top directions). Nothing special its just how we roll in New Hampshire.
I also added peanut butter and spinach just for fun.
I do wonder how do you get that beautiful orange color? When I make squash, or sweet potato puree it always looks; well… a very funny brown yellow (it was that color before I added the peanut butter).
Do you filter your photography or do you just get that pretty color?
Hi Carolyn, We’re so glad you enjoyed it! We buy vibrantly colored sweet potatoes (such as garnet). Organic tend to be more vibrant too. Hope that helps!
Lindsay says
So delicious! One of my new favorites. Thank you for including instructions for making this without an Instant Pot. It was sweet enough as it is so I didn’t add any maple syrup.
We’re so glad that was helpful and you enjoyed the recipe! Thanks so much for the lovely review!
Julia says
This was a delicious easy, quick and warming lunch, perfect for my lunch break while working from home :)
I’ll definitely make this one again. Thank you for a great recipe!
Yay! Thanks so much for the lovely review, Julia! xo
Geege says
Outstanding soup! Hearty, spicy, filling. I sprinkled it with cinnamon for a sweeter taste. Didn’t even need the maple syrup! Loved it, hubby too! Cannot wait to make it again. Thank you for this recipe.
Yay! We’re so glad you both enjoyed it, Geege. Thanks so much for the lovely review!
jamila says
I reached out a few weeks ago and asked you to consider revising stovetop instructions for those of us without an instapot. Thank you for doing so. I just made this on my stovetop and it was delicious! Thank you again.
It was a great suggestion and we appreciated you letting us know! Thanks so much for the lovely review, Jamila! xo
Dena Mulcahy says
delicious, perfect.
Thanks so much for sharing, Dena. We are so glad you enjoyed it! Next time, would you mind leaving a rating with your review? It’s super helpful for us and other readers. Thanks so much! Xo
Julia says
Super easy and delicious!
Yay! Thanks for the lovely review, Julia! xo
Samantha Hart says
I made this yesterday it’s lush and I will make it again. I made it on my stove. Thanks for the tasty recipe.
Yay! Thanks for sharing, Samantha! xo
Wendy says
I made this exactly as written and it was delicious! My three kids loved it! They loved the creaminess and combination of flavors. Perfect winter dinner with a side of naan.
Amazing! Thanks for sharing, Wendy!
Alison says
Mmm so good and easy! Made this for dinner tonight. Followed the recipe but didn’t include cloves or maple syrup. Used bone broth instead because I had it available. Can’t wait to make this again!
Amazing! Thanks for sharing, Alison! xo
Incredible! Thanks for sharing, Alison!
Marie says
This recipe is a winner! It was my first time using lentils and it was so easy! Thank you for a great dairy-free creamy soup!
We’re so glad you enjoyed it, Marie! Thanks so much for sharing! xo
Amazing! Thanks for sharing, Marie!
Melia says
It is necessary to saute the sweet potatoes first since they will cook in the instant pot and will be blended anyway? Just wondering if it is for flavor or if they may not cook in time? Seems like we could save a step?
Hi Melia, it’s for flavor, but also to cook them a bit. You may need to increase the cook time slightly if skipping that step.
Carolina says
Amazing as usual from you. Thanks for this kind of great recipe!!!
So great! Thanks for sharing, Carolina!!
Julia says
This soup is so warming and delicious! I did the Instant Pot method and substituted chicken broth for the vegetable broth. I also added more of the spices to taste at the end. Definitely a keeper! I love your recipes! :)
Whoop! Thanks, Julia!
Doris M Walvius says
It is the most delicious soup ever
I used turnips along with sweet potatoes. Cilantro on top. Will definitely make again.
Whoop! Thanks for sharing, Doris!
Amy says
I made this recipe last night and it was so good! I added 3 cups of vegetable stock instead of 2 with 1 cup of water, and I used a food processor since I don’t have an immersion blender.
I’m not usually one for creamy or blended soups but I really liked the flavors in here, and so did my boyfriend! Thanks Dana :)
Amy says
I also added about 1 cup and a 1/2 of pumpkin puree I’d frozen from our fall harvest. It changed the flavor slightly, but I love that I could add more vegetables to the soup this way.
Amazing! Thanks for sharing, Amy!
Whoop! Thanks for sharing, Amy!
Emily says
This soup was delicious! I used my Instant Pot and it came out beautifully! It’s so creamy! I did have to add a second 1/4 cup of water while the sweet potatoes were cooking.
Yay! Thanks for sharing, Emily!!
Julia Winegrad says
Very tasty! I’ve been looking for a high protein soup to make for quick lunches and I can’t just keep making the incredible Curried Cauliflower and Lentil Soup over and over again. This is a lovely way to mix it up!
I haven’t busted out my Instapot in probably a year and found the instructions very easy to follow – thanks! Looking forward to enjoying again & again!
Yay! Thanks for sharing, Julia!!
Stacey says
Our first run with an instant pot! Laugh, it was not with out a a couple mishaps! The soup was great, I think i should have thinned it out a little more, but very good recipe as always!
Haha, yes there’s a learning curve to the Instant Pot! Did you check out our Beginner’s Guide yet? Glad you liked the soup, Stacey!
jodi says
Just finished making this on the stovetop – it is delicious! I didn’t see the comments about adding more liquid when cooking on the stove so it’s a little thick (I like it this way).
Slight adjustments that worked… I used all vegetable broth when cooking (no water) for more flavor, used smoked salt, added smoked paprika and added coconut only as garnish in the bowl.
This recipe is definitely a keeper! Thank you!!
Amazing! Thanks for sharing, Jodi!!
Liz says
Delicious as usual with your recipes! Perfect amount of spice and it came out so creamy after blending.
Amazing, thanks Liz!
Julie Erickson says
I made this soup on the stove and it turned out fabulous. I like some chunks in my soup, so I blended half of it and then mixed it back in. I served this with rice. It was exactly what I was hoping for: warming, hearty, and so delicious. My only mistake was not making a double batch. This soup is going on my short list! Thank you!!!
Amazing! Thanks for sharing, Julie!
Elisa says
This was terrific. I made it with butternut squash rather than sweet potatoes. I appreciated the extra info about cooking with no oil — about how much extra water you might add, etc. — because often I don’t give no oil a try. On that note, I like that MB recipes often just use a small amount of coconut milk, not the whole can as you often see. This is healthier and also the coconut flavor doesn’t overpower the rest. Thanks, another winner. I appreciate you.
Thanks for sharing, Elisa!! So helpful. Glad you enjoyed it.
Melissa says
YUM!!! I just scarfed two bowls of this soup with a toasted English muffin for sopping up every last bit and wow it’s delicious & incredibly satiating! Perfect hug for my tummy on this cold winter day in Minneapolis. So high in antioxidants & anti-inflammatory ingredients, I think I can feel myself aging backwards, lol! I almost always have these ingredients on hand so this is def going in the regular rotation.
I did add a diced Serrano in with the aromatics because I have a ton to use up & love hot spicy food. Oh one note of caution: I used one Japanese sweet potato & one purple sweet potato so the resulting color was an unfortunate sludge brown, (but tasted incredible). Next time I’ll stick to one type of sweet potato for a more appetizing appearance.
haha, thanks Melissa! So glad you enjoyed it! Your age-reversing benefits sound convincing ;D
RB says
Delicious! Had everything on-hand and made the stovetop recipe as written (sautéed with oil & omitted maple syrup), and was so impressed. Very thick, rich and flavorful soup! Wasn’t sure about the cinnamon but it works. Will definitely make again, and may even add a dash of high quality curry powder next time!
RB says
Oh and used the yummy homemade veggie stock recipe from this site also!
Whoop! Thanks for sharing, RB!
Karen S.Terceira says
This was quick and easy to make. Very satisfying and tasty.I topped mine with chopped cilantro, just because I had some.I will make this again, deliscious!
Whoop! Thanks for sharing, Karen!
Ali O. says
OMG this soup is possibly the best soup I’ve ever tasted! I made it yesterday exactly as in the recipe (metric weights, thanks for providing that!) in a pot (I don’t have an instant pot) and it was an immediate hit for the whole family. My kids aged 6 and 8 said it was the best soup Mummy had ever made! Thank you, keep these wonderful recipes coming, I’ve definitely added this to my list of favourites and will be making it again!
Whoop! Amazing! Thanks for sharing, Ali!
Melody says
First time making a soup in my instant pot! It turned out delicious. Loved all the flavors. The only thing I changed, was less water 1/2 cup of water and replace it with more veggie stock. 5⭐⭐⭐⭐⭐
Yay! Thanks for sharing, Melody!
Beth says
This was really delicious and super easy to make. I didn’t have enough sweet potato, so I put in 1/3 sweet potato, 1/3 carrot, and 1/3 butternut squash. Definitely going to make this again!
We’re so glad you enjoyed it! Thanks for sharing, Beth!
SUZANNE SAGMEISTER says
Holy hell.
As a longtime vegan who appreciated simplicity in the kitchen, I’m a big fan of your recipes Dana.
This is the one though that forced me to finally leave a message.
Soooo good.
So good even my husband who dislikes sweet potato loved it.
There is such a perfect balance in complimentary flavours.
And,
Soooo simple.
I used your stovetop method in my enameled cast iron Dutch oven and it was perfection in one pot.
I made a double batch and we ate it on these cool Canadian Pacific Northwest evenings 3 days straight.
When my husband came home from work it was ‘What’s for supper? Any of that soup left?’
WINNING.
Thank you!
Whoop! Haha, thanks for sharing, Suzanne!!
Theresa Mascari says
Delicious
Yay! Thanks, Theresa!
Terry Behimer says
This recipe looks delicious…but I don’t have an instapot. Do you have this recipe I could use? My tummy and I would be forever grateful.
Hi Terry! We’ll be adding separate instructions for the stovetop ASAP!
Terry Behimer says
Thanks so much! Can’t wait to try it!
Lisa says
Can I use white sweet potatoes for this? I want to make this tonight but just realized I have the wrong sweet potatoes
Oh yes, I think so!
jamila says
Please consider editing this to provide clearer, step by step instructions for stovetop. Thank you.
We’ll be adding that shortly!
jamila says
Thank you so much!
Lisa says
Update: I made this with white sweet potatoes and it came out excellent! I added a little extra cayenne and coconut milk and served it with roasted broccoli and toast – so good! My boyfriend and I loved it, we will be adding this to the rotation!
Thank you Dana, you are such a life saver! I use your site for inspiration all the time and you never disappoint!
Whoop! Thanks for sharing, Lisa!
Vicky says
Hi, looks lovely! I have a butternut squash that needs using, can I substitute for the sweet potatoes?
Absolutely!
Vicky says
Thanks, I made it, tasted beautiful!
Amazing! Thanks for sharing, Vicky. Next time would you mind adding a rating to your review? It’s super helpful to us and other readers! xo
Amber says
Super solid recipe. Doubled the recipe,Didn’t blend, and added the coconut milk and one bunch of steamed dino kale at the end. I will definitely make this again!
Ooh, lovely idea! Thanks for sharing, Amber!!
Lina says
I made this tonight! It’s so delicious.
Since I don’t have sweet potatoes at home, I replaced it with butternut squash.
Still very delicious. Thank you Dana for this delicious recipe!
Amazing! Thanks, Lina!
Rebecca says
Made this tonight for myself and my husband and it was a total hit! Husband said it was the perfect amount of spice and heat. Already had everything we needed at the house so didn’t need to more a trip to the store, which was extra awesome. We don’t have an Instant Pot so just made it on the stove top and increased the time and added a little extra liquid and it came out so yummy and satisfying. Thanks so much for our healthy easy dinner!
Amazing! Thanks for sharing, Rebecca!
Vicki says
Can almond milk be used instead of coconut milk?
Yes!
Vicki says
That’s fantastic! I was actually searching for a sweet potato lentil soup just today! Perfect timing :)
xo!
Lani Strom says
But does the substitution of the almond milk change it significantly ? I try to put coconut extract with almond milk where coconut milk is used but it doesn’t make it at all creamy. Is your recipe for canned coconut milk or the coconut milk you get in a carton.? I still would not use either but I am curious
Hi Lani, we recommend canned coconut milk for best results in this recipe. However, a similar nut milk that will provide the same creaminess would be cashew. Almond milk, when homemade and fresh / creamy, will add a similar result, but lack the coconut flavor / sweetness. Let us know what you try!
Ami says
Is this written for using a 6qt instant pot? I have a 3qt and usually use half the ingredient amounts but keep the same times, if recipes are written for 6qt. Any other suggestions?
Can’t wait to make this yummy sounding soup!! Thanks so much!
Hi Ami! It’s written for a 6-quart, but we think it would fit in a 3-quart! Just be sure not to fill past the max line. Let us know if you try!
Donna Holm says
I do not have an Instant Pot. Can I make this recipe in a slow cooker?
Yes! I’d sauté the first few ingredients as suggested, then add remaining ingredients and cook on low for ~4-6 hours!
Ami says
Thanks Dana! I made it successfully tonight with the only change being I omitted a bit of sweet potato (so it stayed under the max fill line). In the future, I might use only 1/2c water, but it came out beautifully as written. So cozy and perfect for this winter night! My partner and I enjoyed with your topping suggestions, and our 18month old asked for more! Win win!
So lovely! Thanks for sharing, Ami!
Laura says
This looks delicious! I haven’t found red lentils at my primary grocery store, and I am trying to stick to one store during the pandemic. Would brown lentils work in this soup? (I know it wouldn’t be as pretty!) Thank you!
They would, but just increase the pressure cook time by 5 minutes (10 minutes total). Let us know if you try!
Kerry M Ford says
Do you think this would be good with a roasted poblano pepper (added during the saute phase)? I would love to make this ASAP – I have all the ingredients on hand, and I have several poblano peppers. I know poblano peppers are often delicious with sweet potatoes. Love your recipes!
I think that would be awesome! Let us know if you try, Kerry!
Kerry M Ford says
OMG it was AMAZING with the poblano!!! I chatted it over the gas grill, scraped off the skin, diced it up and threw it in when I was sauteing the onions and garlic. Added a delicious smokey flavor.
Yay! Thanks for the update, Kerry! xo
Stacey-Ann L says
Ohhh I tried this recipe on the stove top and used white sweet potatoes 🍠. Didn’t feel like using my instapot so I boiled down the sweet potatoes with red lentils…. gives the soup a nice meaty texture. In addition I added brown lentils as well. It was was really delicious. Thank you for sharing
Amazing! Thanks for sharing, Stacey! Next time would you mind adding a rating to your review? It’s super helpful to us and other readers! xo
Donna D says
Made this last night. It was absolutely delicious. Didn’t add the maple syrup as it was perfect without it. Shared the recipe and soup with my friends who loved it as well.
Really appreciate the addition of stove top instructions.
Lovely! Thanks so much for sharing, Donna! xo