Sweet Potato Soup with Red Lentils & Hemp Hearts

A creamy blend of sweet potatoes and red lentils with the nutrition of hemp hearts.



Ready In:

45 minutes


272 per svg

Good For:



About this Recipe

By: The Simple Green

This soup blend has a slight sweetness to it, rounded out with notes of garlic, ginger and optional cider vinegar. Makes a great side or full meal for those chilly days!


  • 2 tablespoons olive oil
  • 2 medium sweet potatoes, peeled and diced
  • 1 small white onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon fresh ginger root, minced
  • 1/2 teaspoon ground turmeric
  • 1 cup split red lentils, rinsed
  • 1 13.5 oz can crushed tomatoes
  • 5 cups filtered water
  • 1/3 cup hemp hearts
  • 1 cup full fat coconut milk
  • salt and pepper to taste
  • 2 tablespoons apple cider vinegar, optional
red lentils

Step by Step Instructions

Step 1

In a large soup pot, heat the olive oil. Add the diced onions, garlic and ginger and cook until slightly browned and fragrant (about 5 minutes).

Step 2

Add the sweet potatoes, turmeric, crushed tomatoes, red lentils and stir to combine. Add in the filtered water and stir to combine.

Step 3

Bring the soup to a boil then reduce heat and let simmer for 25-30 minutes or until the sweet potatoes are easily pierced with a fork and lentils are fully cooked.

Step 4

Remove the pot from the heat. Add in the hemp hearts and coconut milk (and optional apple cider vinegar) and using an immersion blender, puree the soup until smooth. Season with salt and pepper as desired.

Step 5

Serve with a sprinkle of hemp hearts for garnish and fresh cracked pepper.


This soup will keep well covered in the fridge for several days. If you prefer to omit the hemp hearts, the soup will still be good.

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