Description
Sweet potato soup with red lentils and chickpeas – hearty, healthy, budget friendly and completely vegan — perfect for fall and winter meals.
Ingredients
Scale
- 2 tbsp olive oil
- 1 large onion (finely diced)
- 3 cloves garlic (minced)
- 14 oz (400g) canned chickpeas (drained)
- 2 tsp ginger paste (or finely grated fresh ginger)
- 1 tsp salt
- 1 tsp paprika
- 1 tsp ground cumin
- ½ tsp ground coriander
- 14 oz (400g) canned chopped tomatoes
- 2 large sweet potatoes (peeled and cut into small cubes)
- 1 cup (200g) split red lentils (rinsed and drained)
- 5 cups (1.2 lt) vegetable stock
- Lemon juice (to taste)
- Cilantro (chopped)
- Lemon zest (to garnish)
- 1 tbsp mixed seeds (to garnish)
- Pinch red pepper flakes (to garnish)
- Salt and pepper (to taste)
Instructions
- Step: 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.
- Step: Add the spices, salt, tomatoes, sweet potatoes, lentils, chickpeas and stock and stir.
- Step: Set vent to sealing and cook on high pressure for 5 minutes, then release the pressure manually.
- Step: Transfer a couple of ladlefuls of the soup to a jug or a blender and blitz using an immersion stick or in your blender, then pour the blended soup back into the pot and stir to combine.
- Step: Stir in some lemon or lime juice to add some acidity.
- Step: Taste the soup and season with salt and pepper as needed.
- Step: Serve the soup garnished with chopped coriander (cilantro), lemon zest, mixed seeds, and red pepper flakes.
Notes
You can add chopped spinach right before serving so that it wilts. Replace the sweet potato with cubed butternut squash or use a bit of both. If using dry chickpeas, they require 40 minutes on high pressure if unsoaked and 25 minutes if soaked overnight. Store in the fridge for 3-5 days or freeze for up to 3 months.
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Category: Soup
- Method: Pressure Cooker
- Cuisine: Continental
Nutrition
- Serving Size: 1 serving
- Calories: 250 kcal
- Sugar: 4 g
- Sodium: 604 mg
- Fat: 5 g
- Saturated Fat: 0.7 g
- Unsaturated Fat: 4.3 g
- Trans Fat: 0 g
- Carbohydrates: 38 g
- Fiber: 14 g
- Protein: 11 g
- Cholesterol: 0 mg
Keywords: sweet potato soup, red lentil soup, chickpea soup, vegan soup, instant pot soup, healthy dinner, plant-based protein