sweet potato carrot red lentil soup

Sweet Potato, Carrot & Red Lentil Soup

Light yet filling and is perfect for keeping your immune system and digestion healthy and strong.
Course Soup
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings 6
Calories 197 kcal


  • 1 tbsp extra virgin olive oil with 1/2 cup water
  • 1 onion diced
  • 1 tsp garam masala or madras masala seasoning
  • 3 sweet potatoes medium; peeled and roughly cut up
  • 6 carrots large; roughly cut up
  • 3/4 cup red lentils washed and rinsed
  • 4 cups vegetable broth use less broth for thicker and more dense soup
  • sea salt & pepper to taste


  1. Put the oil, water, onions and garam masala in a pot over medium heat. Cook for about 5 minutes adding more water if necessary.
  2. Add sweet potatoes, carrots and red lentils. Pour the vegetable broth over, cover and bring to boil.
  3. Reduce the heat to low and cook covered for about 25 minutes or until soft.
  4. Process in a blender until smooth and season with salt and pepper to taste.
  5. Served sprinkled with pumpkin seeds if desired.
Nutrition Facts
Sweet Potato, Carrot & Red Lentil Soup
Amount Per Serving
Calories 197 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Sodium 706mg 29%
Potassium 655mg 19%
Total Carbohydrates 36g 12%
Dietary Fiber 11g 44%
Sugars 8g
Protein 7g 14%
Vitamin A 395.1%
Vitamin C 9.1%
Calcium 5.6%
Iron 12.9%
* Percent Daily Values are based on a 2000 calorie diet.