This creamy sweet potato soup is one I make quite often, and is firmly back on the menu now that autumn is approaching.
It’s a great one to make in big batches and freeze for easy lunches. The mustard and cumin seeds add a lovely hint of spice, whilst the almond milk adds a nice creaminess.
I like to use carrots and sweet potatoes, as they are really autumnal, but squash is also a good substitute.
Nutritional Highlights:
Sweet potatoes are a great source of complex carbohydrates, fibre, and lots of essential vitamins and minerals. They are particularly high in of beta-carotene, an antioxidant that the body converts into vitamin A, which can help support healthy vision, immune function and skin health. In addition, sweet potatoes are a good source of Vitamin C, manganese and potassium.
Red lentils are added as a natural thickener and really add to the nutritional profile.They are packed with vitamins and minerals and high in protein and fibre. In fact, one portion of this soup gives you over 15g of fibre, which is half your daily recommended amount.
I’ve topped the soup with crunchy, spicy chickpeas. These are entirely optional but add a great crunch and extra, spicy flavour to the soup. They also provide extra protein and fibre.
Storage & Shelf life
- It will keep in the fridge for up to 4 days in a sealed tub.
- This soup also freezes well. Just freeze once cool, and it will keep in the freezer for up to 3 months.
Recipe Tips
- Milk swap: I use almond milk to make the soup creamier. You can also use any plant milk for this like soy or oat.
- Chickpea option: If you don’t want to roast the chickpeas, you can just add them to the soup without the spices and just warm through.
- Which blender? I use a stick blender to blend the soup. If you don’t have one, use a jug blender or just serve as is without blending.
If you liked this Creamy sweet potato soup, why not try:
Roasted Tomato and Red Pepper Soup
Immune Boosting Super Greens Soup
Creamy Sweet Potato Soup
Ingredients
Soup ingredients:
- 1 medium onion
- 2 garlic cloves
- 1 tbsp olive oil
- 2 tsp black mustard seeds
- 2 tsp cumin seeds
- 5 medium carrots
- 2 medium sweet potatoes
- Pinch of dried chilli flakes
- 1 tsp sea salt & lots of black pepper
- 300 g dried red lentils (1½ cups)
- 1½ litres vegetable stock (6 cups)
- 250 ml unsweetened almond milk (1 cup)
Roasted chickpeas ingredients:
- 400 g tin of chickpeas (14oz)
- ½ tsp mild chilli powder
- ½ tsp turmeric
- 1 tsp cumin
- ½ tsp salt
- 2 tsp maple syrup
- 2 tsp olive oil
Instructions
- To make the soup, finely chop the onion and garlic. Heat up the olive oil in a large pan then add both seeds. Fry for a couple of minutes. Add the onion and garlic to the pan and keep frying for another 5 mins.
- Peel and chop the sweet potatoes and carrots into chunks. Add to the pan with the other soup ingredients and bring to the boil. Simmer until the veg and lentils are cooked (about 25 minutes).
- Whilst the soup is cooking, add the drained chickpeas to a baking tray and mix with all the other ingredients. Roast for 25 mins at 180C (160C fan) or 350F.
- Once the soup is cooked, blend until smooth (I just use a stick blender for this). Top with the chickpeas, a swirl of yoghurt and some herbs.
Notes
- The nutritional information is based on the soup plus the roasted chickpeas.
- This soup freezes well. Just freeze once cool, and it will last in the freezer for up to 3 months.
- It will keep in the fridge for up to 4 days in a sealed tub.
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