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    Home » Recipes » Autumn

    Creamy Vegan Sweet Potato Soup with Red Lentils & Hemp Hearts

    A super creamy blend of sweet potatoes, red lentils and the flavour and nutrition of hemp hearts! This dairy free sweet potato red lentil and hemp heart soup has a slight sweetness rounded out with notes of garlic, ginger and optional cider vinegar. Makes a great side or full meal for those chilly days! This recipe is also gluten-free.

    JUMP TO RECIPE

    a head on image of a bowl of Sweet Potato Soup on a wood surface.

    Most of you can feel Spring in the air...the Daffodils and Tulips have just popped and are ripe for the picking (for the local deer, that is), and we're feverishly planning out this year's plantings.  We can officially say Winter is over. And as much I love the cooler months, I am ready to welcome the sunshine, fresh garden fruits and vegetables, and time on the open water with my family.

    Creamy & Dairy Free Sweet Potato Soup with Red Lentils & Hemp Hearts

    But, before we say goodbye to the snow and chilly weather, I thought I would sneak in one last comforting recipe for you all.  This is one of my all time favourite soup blends; a recipe inspired by a humble can on the store shelf!

    This soup features a lovely medley of sweet potato, red lentils, ginger and, surprisingly, hemp hearts. It's no doubt a savory blend but with a subtle sweetness and a thick velvety texture (dairy-free of course). 

    a closeup image of two sweet potatoes on a white surface.

    This Recipe is

    • Dairy-free
    • Vegan friendly
    • Gluten-free
    • Easy and fuss free
    • Contains omega 3's and plant based protein
    • Creamy and silky smooth
    • Makes enough for 8 servings

    Hemp Hearts for flavour, texture and nutrition

    Hemp hearts and a wonderful unique flavour and creaminess to this soup; they're know for their earthy taste and they pair well with the other ingredients in this recipe. If you wish, you can certainly omit the hemp hearts if they aren't available in your area; the recipe will taste just as good.

    Hemp hearts contain omega 3 and protein.  Turmeric adds enhances the beautiful colour of this recipe.  An optional touch of cider vinegar rounds out the flavours for a satisfying meal or side.

    a side by side image of a hand holding red lentils and another image of a soup pot with a spoon resting in it.

    Ingredients you'll need for this recipe

    The ingredient list for this creamy sweet potato red lentil and hemp soup is fairly minimal. There is some prep needed with peeling and dicing, however, the recipe comes together quickly after that.

    For this recipe you'll need:

    • olive oil
    • sweet potatoes
    • an onion
    • garlic
    • minced fresh ginger root
    • ground turmeric
    • split red lentils
    • 1 can of crushed tomatoes
    • filtered water
    • hemp hearts
    • 1 can of full fat coconut milk
    • Salt and pepper
    • optional apple cider vinegar for seasoning
    overhead view of a pot filled with diced onion, sweet potato and ginger on a white surface.
    an overhead image of Sweet Potato Lentil and Hemp Soup in a dutch oven with a spoon off to the side.

    Equipment you'll need for this Recipe

    Other than the basics for vegetable prep and soup making, you really only need an immersion blender. I prefer using an immersion blender because this recipe makes quite a bit of soup and transferring it into a blender is a lot of work and would likely need to be done in two to three batches. Plus, blending hot ingredients in a blender can be dangerous with the build up of steam inside the blending container.

    If you prefer to use a full sized blender, make sure you carefully blend it in at least 2-3 portions (depending on the size of your particular blender) and ensure your blender has a properly vented top.

    a head on image of a bowl of Sweet Potato Soup on a wood surface.

    Want more recipes like this?

    If you love my creamy sweet potato soup with red lentils and hemp, you may also enjoy:

    Winter Vegetable Soup with Chickpeas & Wild Rice [Vegan & Gluten-free]

    Creamy Winter Leek, Potato & White Bean Soup

    Moroccan-Style Chickpea & Cauliflower Soup [vegan + gluten-free]

    a head on image of a bowl of Sweet Potato Soup on a wood surface.
    5 from 5 votes
    Print

    Sweet Potato Soup with Red Lentils & Hemp Hearts

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

    Course Main Course, Soup
    Keyword hemp hearts, red lentil, sweet potato
    Prep Time 10 minutes
    Cook Time 35 minutes
    Total Time 45 minutes
    Servings 8
    Calories 272 kcal
    Author Heidi Richter

    Ingredients

    • 2 tablespoon olive oil
    • 2 medium sweet potatoes peeled and diced (550g)
    • 1 small white onion chopped (~ 100g)
    • 2 cloves garlic minced
    • 1 tablespoon fresh ginger root minced
    • ½ teaspoon ground turmeric
    • 1 cup split red lentils rinsed
    • 1 398ml can crushed tomatoes
    • 5 cups filtered water
    • ⅓ cup hemp hearts
    • 1 cup full fat coconut milk
    • salt & pepper to taste
    • 2 tablespoon apple cider vinegar optional

    Instructions

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

    2. 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.

    3. 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.

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

    Recipe Notes

    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.

    Nutrition Facts
    Sweet Potato Soup with Red Lentils & Hemp Hearts
    Amount Per Serving
    Calories 272 Calories from Fat 126
    % Daily Value*
    Fat 14g22%
    Saturated Fat 6g38%
    Sodium 45mg2%
    Potassium 488mg14%
    Carbohydrates 28g9%
    Fiber 9g38%
    Sugar 3g3%
    Protein 11g22%
    Vitamin A 8068IU161%
    Vitamin C 4mg5%
    Calcium 55mg6%
    Iron 4mg22%
    * Percent Daily Values are based on a 2000 calorie diet. This is an approximation of the nutrition offered in this recipe, and is created using a nutrition calculator. I am not a nutritionist and cannot guarantee accuracy. If your health depends on nutrition information, please calculate again with your preferred calculator.

     

     

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    About Heidi Richter

    Heidi is the recipe developer, photographer and gardener behind The Simple Green. She fuels her passion for food, gardening and photography with plenty of matcha tea and sourdough bread.

    Reader Interactions

    Comments

    1. Sandra Reisman says

      November 23, 2020 at 5:22 am

      5 stars
      This recipe is absolutely delicious. Thank you!

      Reply
      • Heidi Richter says

        December 06, 2020 at 11:36 pm

        I am so happy to hear the feedback, Sandra 🙂

        Reply
    2. Eric says

      May 28, 2021 at 10:33 am

      5 stars
      Great recipe! My family loved it.

      Reply
      • Heidi says

        January 02, 2022 at 9:29 pm

        So happy to hear it! Thank you!

        Reply
    3. Tamara W says

      June 12, 2021 at 6:58 am

      5 stars
      This soup was fantastic. Very creamy and hearty. I was pretty skeptical about the hemp because they have a distinct taste, but they didn't taste much of anything in the final recipe. Thank you!

      Reply
      • Heidi Richter says

        June 12, 2021 at 3:44 pm

        So glad you like it, Tamara!

        Reply

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    Hi! I'm Heidi, the recipe developer, gardener, and photographer behind The Simple Green. I specialize in simple and seasonal plant-based recipes, both sweet and savory!

    Learn more about me.

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