Sweet Potato Red Lentil Soup (Parve)

Sweet Potato Lentil Soup

The Spruce / Miri Rotkovitz

Prep: 10 mins
Cook: 50 mins
Total: 60 mins
Servings: 6 to 8 servings
Nutritional Guidelines (per serving)
350 Calories
6g Fat
61g Carbs
16g Protein
See Full Nutritional Guidelines Hide Full Nutritional Guidelines
Nutrition Facts
Servings: 6 to 8
Amount per serving
Calories 350
% Daily Value*
Total Fat 6g 8%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 653mg 28%
Total Carbohydrate 61g 22%
Dietary Fiber 10g 37%
Protein 16g
Calcium 120mg 9%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

"My English friend Dalia, who is a vegetarian, explained to me how to make her family's favorite soup - sweet potato red lentil soup. Dalia doesn’t like spending hours in her kitchen," explained Giora Shimoni, "so I knew it would be a quick and easy recipe. And Dalia only eats healthy food, so I knew the soup would be full of fresh vegetables and high in protein. I didn’t know, though, that the soup would be so delicious that my guests would say 'Wow!' and my kids would ask me to make the 'orange soup' again next Shabbat."

Edited by Miri Rotkovitz


  • 2 cups dried red lentils
  • 2 to 3 tablespoons extra virgin olive oil
  • 2 to 3 medium onions (peeled, trimmed, and chopped)
  • 2 to 3 garlic cloves (peeled and chopped)
  • 1 zucchini (sliced)
  • 3 to 4 carrots (peeled and chopped)
  • 2 sweet potatoes (peeled and chopped)
  • 1 medium red potato (optional)
  • 1 tablespoon dried basil (or frozen)
  • 1 teaspoon oregano
  • 2 teaspoons sea salt (or kosher salt)
  • 1/2 teaspoon black pepper
  • Dash ground cloves
  • 2 tablespoons fresh parsley (optional)

Steps to Make It

  1. Rinse and pick over the lentils.

  2. Place in a large bowl and cover with enough hot water to cover. Set aside.

  3. Heat the oil in a large soup pot set over medium-high heat.

  4. Add the onions and garlic and saute until translucent, about 5 to 7 minutes.

  5. Add the zucchini and saute until softened, about 2 to 3 minutes more.

  6. Stir in the carrots, sweet potatoes and red potato (if using).

  7. Drain the lentils and add to the pot.

  8. Add enough cold water to cover by 1 inch.

  9. Stir in the basil, oregano, salt, pepper, cloves, and parsley (if using).

  10. Raise the heat and bring the soup to a boil.

  11. Reduce the heat to low, cover, and simmer, stirring occasionally, for about 30-45 minutes, until the vegetables are soft enough to be mashed.

  12. Remove the soup from the heat.

  13. Use an immersion blender to puree the soup to the desired consistency.

  14. Taste and adjust the seasonings accordingly. Serve hot with croutons or fresh bread.


  • If you make the soup ahead, or find yourself with leftovers, be aware that it will thicken considerably in the fridge. Add some water or stock when you reheat the soup to achieve your desired consistency and promote even reheating.

Recipe Variations

  • Don't fret over the non-specific measurements in the ingredient list. The beauty of the recipe is that it's adaptable to what you've got on hand, and which flavors you want to feature. Short on onion? Add more carrots or sweet potato. Don't have zucchini? Skip it. The soup will still work.
  • To enhance the soup's flavor, try using vegetable stock instead of part of all of the water. Experiment with your favorite spice blends too—you can totally change the character of the soup by swapping the spices for curry powder, ras el hanout, or Chinese 5 Spice powder, for example.