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 makes 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.
Deb Weitekamp says
This is one of our “official” frozen soups for the RV. It’s real comfort food when we stop for the night. I follow the recipe almost exactly, though I use my palm rather than measuring spoons. Timesavers I use are: dried minced onion, powdered ginger, jarred minced garlic, and frozen sweet potatoes. I put it all in the Instant Pot, give it a stir, and let it cook as directed.
Amazing! We’re so glad it provides you comfort. Thank you for the lovely review and for sharing your timesavers, Deb! xo
Jill says
This is one of my favorites! Love it! ❤️
It freezes well.
Thank you!
We’re so glad this recipe is one of your favorites, Jill. Thank you for sharing! xo
Jo says
So good! It was creamy and hearty! Will make again!
Whoop! We’re so glad you enjoyed it, Jo. Thank you for sharing! xo
Pip Bayley says
Just made this amazing soup! Love the flavour so much and the creaminess. Dana, another triumph of yours. Definitely going into my home recipe book along with my standard Greek Lentil soup which I have made for years. Really appreciate your know how and expertise,
Aw, thank you so much for your kind words and lovely review, Pip. We’re so glad you enjoyed the soup! xoxo
Gustavo says
just added this one to my fav list – thank you!
Whoop! We’re so glad to hear it, Gustavo. Thank you for the lovely review!
Lyndsay says
Absolutely delicious and so creamy/easy to make! Served with a crusty bread. Can’t wait to make again. I didn’t have cayenne handy, so I just used a pinch of red pepper flakes as a swap. Thanks for a great recipe.
Amazing! We’re so glad you enjoyed it, Lyndsay. Thank you for the lovely review! xo
Dina says
I’m not sure why I decided to make this because I don’t like many of the spices included in the recipe. I followed the recipe exactly and I’m so glad I decided t give it a try. This soup is fantastic!
We’re so glad you gave it a try and enjoyed the result, Dina. Thank you for sharing! xo
Carol K says
YUM!!!! I increased the spices squeezed in half a lemon at the end and omitted the maple syrup. Over the moon with this perfect for a rainy night simple supper. Thanks!
Amazing! We’re so glad you enjoyed it, Carol. Thank you for the lovely review and for sharing your modifications! xo
Maneesha says
Loved this!! So warm and comforting, especially in the cooler weather! Thank you so much for all your great recipes!
Thank you so much for your kind words and lovely review, Maneesha! We’re so glad you enjoy our recipes! xo
Rachel says
A lovely, creamy, warming soup on a very cold day. I made it on the stove and doubled the dry spices (about 1/4 t cayenne), added 1/4 t red pepper flakes, and omitted the maple syrup. Very good and plentiful serving size for 4 (though we stretched it to 6 servings). Can’t wait to see how the leftovers taste after the spices meld overnight!
We’re so glad you enjoyed it, Rachel. We hope it’s keeping you warm :) xoxo
Nadia says
This soup was delicious! I opted to omit the cinnamon and added extra cayenne because I like heat. It was a hit with the whole family and paired perfectly with a toasted gluten free baguette. Thank you for the wonderful recipe!
Amazing! We’re so glad it was a hit, Nadia. Thank you for sharing! xo
SKK says
Hi, this looks yummy but I’m wondering about the methodology. It looks like it takes just as long in the instapot (considering pressurizing and depressurizing time) compared to the stovetop. Is there other benefit to the instapot compared to the stovetop?
Hi, the Instant Pot is more hands-off, while the stovetop requires occasionally stirring. The other bonus of the Instant Pot is the keep warm function, which means you can make it a few hours in advance and then enjoy when ready. Hope that helps!
Juliet says
What a great side dish! I paired this with some crispy pan-fried gnocchi and a mixed green salad for the perfect cozy fall meal.
What a lovely meal! Thank you for sharing, Juliet! xo
Jill says
Thanks for this recipe, MB! We are new to the instant pot (late in the game) and THIS has been a solid way to learn how to make a great fall soup… plus it doesn’t take much imagination to figure out how we could take this base in other directions with butternut etc.
Since I spotted this recipe I’ve made it twice… in one case we froze and gave away half the batch to a neighbour who maybe needed/deserved it. YUMMMMMMMM. I tend to be generous with spice as well as with my timing carmelizing onions etc. I think you have lots of great recipes that only get better with a few extra minutes at these steps! Yay, you & me!
Have loved books and recipe site for years and years. TY!!!
We’re so glad you enjoyed it, Jill! And love your tweaks to our recipes. Thank you so much for sharing and for your support over the years! xo
Michele Smith says
Soup recipes look delicious and I’m looking forward to making them. It would be great to know which ones are suitable for home freezing. Thank you!
Hi Michele, we’d say pretty much any soup freezes well! The only exception that’s coming to mind would be soups with noodles in them as the noodles can get a bit soggy when reheated. You can also find notes on whether it’s freezer friendly in the section above the ingredients header. Hope that helps!
Kylie says
Can you use brown or green lentils instead of red lentils
Hi Kylie, They should, but just increase the pressure cook time by 5 minutes (10 minutes total). Let us know if you try!
Jamie Major says
So it’s dry lentils, not canned, correct? We’re making this tonight and I’m so excited!
Yes, that’s correct! Enjoy!
Pdilutis says
I just made this soup for lunch. I left out the milk and maple syrup, increasing the spice. It was amazing. Thank you for this great recipe. It will become a staple in our home.
We’re so glad you enjoyed it! Thank you for sharing! xo
Sara says
Such a warming, tasty soup. I follow the recipe as is, opting not to add the optional
cloves and maple syrup
We’re so glad you enjoyed it, Sara! Thanks so much for the lovely review. xo
Naty says
Hello! I’m making this recipe tomorrow night on the stovetop (I don’t have an instant pot), and was wondering if it would work the same if I roast the sweet potatoes in the oven (as you do in your pumpkin soup which I LOVE so much), rather than cooking them in the pot. Thoughts??
Looking forward to giving this one a go!
Hi Naty, Yes, that should work great and give it even more flavor! Let us know how it goes!
Rachel says
I can’t eat garlic or onions as I am on a special Ayurvedic diet. Do you think this recipe would taste good without it and/or do you recommend any substitutions?
Hi Rachel, it might be good without, since there is ginger and other spices. Let us know how it goes!
Jody says
I’d like to use only half the potatoes and the other half use frozen chunks of butternut squash.
Maybe only puree half? Leaving some chunks.
Does that substitution sound like it would work?
Thanks.
Hi Jody, that should work! The squash might need to go in later as it will soften much faster than potatoes. Let us know how it goes!
Shirl says
I made this and it was the most delicious soup I think I’ve ever had. I love that you can make it a little hotter or not according to your preference. Wonderful soup.
Whoop! We’re so glad you’re enjoying it, Shirl. Thank you for sharing! xo
Julie Walker says
So flavorful! I made it on the stove top exactly as the recipe stated. It is a keeper!!
We’re so glad you enjoyed it, Julie! Thanks so much for sharing! xo
Emma says
I’ve only got one sweet potato on hand, do you think subbing carrot for the rest would work out? Thanks :)
Hi Emma, that should work!
Laura Kasha says
Excellent recipe. Wasn’t sure I’d like the combination of spices, but loved it!
We’re so glad you enjoyed it, Laura! Thanks so much for sharing! xo
Jo says
Thankyou so much ! I’ve been trying out so many different recipes for a warming lentil soup.. trying out so many different recommended spice mixes.. your recipe is our favourite so far. It’s delicious!!! I didn’t have as much coconut milk.. and did add some extra chilli flakes and squeezed lemon and leftover coriander at the end just for our taste. But it didn’t need it. So delighted to find your recipes. Thankyou! Happy New Year 😊
We’re so glad you enjoyed it, Jo. Thanks so much for the lovely review! xo
emily says
This is one of the most delicious and easy soups I’ve ever made. We loved it. I left the potato skins on and it came out fine. Thank you!
Yay! Thanks so much, Emily!
Mary says
I made this soup and it is lovely.
I used cumin and turmeric instead of cinnamon and cayenne and left out the cloves .
I had planned to use the coconut milk but tasted it before I added and it did not need it , it was delicious on its own .
I have used many of your recipes and not been disappointed so far
thank you
Amazing! Thanks so much for the lovely review and for sharing your modifications, Mary!
Anita Tennent says
Super quick, easy, and absolutely delicious!!!! Hubby even loved it! Turned out amazing on this cold winter night in London. Pinning this as a easy go-to for those winter days.
We’re so glad you and your husband enjoyed it, Anita. Thanks so much for the lovely review! xo
Anita Tennent says
I accidentally added the coconut before the pressure cooking… I overlooked adding it after… hoping it doesn’t ruin it!!
Hi Anita, it should be fine! Let us know how you like it!
Eva says
Easy and delicious! I also added some loosely torn up fresh spinach leaves in the bottom of the serving bowls before adding the hot soup, which was just right for the added texture of slightly wilted, bright green leaves.
Lovely! Thanks so much for sharing, Eva!
Eva says
Excellent meal for a rainy winter night! I made this on the stovetop in a le Creuset, added a teaspoon of garam masala and an extra shake of cayenne, and used a full can of coconut milk, because I think I used too much sweet potato, extra onion and extra fresh ginger. (I should have also added more lentils!) I kept half the soup non-blended and we liked it that way. The toasted pepitas really brought the dish to the next level! They are worth the effort and easily toasted in a pan on the stove top. Enjoy!
Amazing! Thanks so much for the lovely review and for sharing your modifications, Eva!
Jenny says
This is delicious!! Will be making on repeat this winter!
We’re so glad you enjoyed it, Jenny. Thanks so much for the lovely review! xo
Karen says
I used a mix of butternut squash and sweet potato since that’s what I had on hand. I needed to add more water than called for as it’s a very thick soup. The flavor is good but I wanted something a bit spicier so I added a good spoonful of hot curry paste. Very good with the pepitas and a swirl of coconut milk.
Amy L says
Made this tonight using items we already had – brown lentils instead of red, ground ginger rather than fresh ((1/4 tsp) and Silk whipping cream instead of coconut milk. It’s SO good! I’m looking forward to making it with the coconut milk and fresh ginger sometime in the future. Thank you!
Amazing! Thanks so much for the lovely review and for sharing your modifications, Amy!
Libby R. says
This was a delicious soup and I am not even the biggest fan of sweet potatoes. Me and my boyfriend were pleasantly surprised. I think the toasted pepitas are a must!!!!!
Thanks for the delicious recipe!
We’re so glad you enjoyed it, Libby. Thanks so much for the lovely review! xo
Sheri says
Delicious! Quick, easy, and very nourishing. Just what one might need on a chilly Monday night.
We’re so glad you enjoyed it, Sheri. Thanks so much for the lovely review! xo
Katrina says
Sounds delicious! What’s the best way to cook this if you don’t have an instant pot? I do have a slow cooker and a stove.
Hi Katrina, below the instant pot instructions there are instructions for the stovetop!
KAREN W says
Hi
I will have to make this later in the year as I’m in Oz and it is summer and a bit hot to have soup now but have saved the recipe and I will leave out the ginger and garlic as I cant have it (allege) and the lentils as well but I think the spices will make up for that thanks for the recipe
Let us know what you think when you give it a try, Karen!
Sierra says
Simple, delicious and nourishing. Adding this one to the rotation 🙌🏼
We love to hear it! Thanks for the review and 5 stars, Sierra!
Fiona X says
I made this and added tomatoes, swapped out the lentils for yellow split peas as that’s all I had. Left it chunky. Deeeeeelicious!
We’re so glad you enjoyed it, Fiona. Thanks so much for the lovely review! xo
Anna says
Wow, this soup is delicious! Love the complex flavor! I used half red lentils and the other half a mix including some black lentils that survived the blender and gave the soup a little box of texture. Doubled the recipe and used a whole can of coconut milk. Generously seasoned with cayenne. Absolutely adored the results. Such an excellent fall soup!
Yum! Thanks so much for the great review, Anna!
Casey says
A delicious autumnal soup!
Yay! Thanks, Casey!
Nyx says
This recipe is quite good, I increased the spices, garlic and ginger, and added garam masala, and added the spices while sautéing the sweet potato. My Instant Pot had some trouble pressurizing, and I got the burn message while preheating, but everything was, for the most part, cooked through. While cleaning up I found a piece of onion where the lid snaps in place so it was likely user error. I had to add a lot of extra water as the soup was so thick it wouldn’t fall off the spoon! The end result was much more spice forward than I believe the recipe intended, but it’s good, very creamy, the spices make it reminiscent of Indian food, I think adding tofu would taste nice, add a nice textural component, and be an easy way to add more protein. Tomorrow I plan to pair it with some tandoori style chicken and rice, maybe add some cumin and other spices and lean into the curry vibe I get from it. Overall a really good basic recipe that can easily be added on to just depending on your tastes and what you have on what you have on hand.
Thank you for sharing your experience, Nyx! xo