A nutrient-rich vegan Red Lentil Stew recipe with cozy sweet potatoes and smoked paprika! It's only 9 healthy ingredients and wonderfully satisfying. (Vegan, gluten-free, oil-free.)
Lentils are amazing. They're nutrient-rich, inexpensive, and simple to cook.
Red lentils in particular are especially high in protein. Just one dry cup has about 50 grams protein!
This recipe is similar to my Lentil Spinach Soup, but with the addition of sweet potato, and we use red split lentils instead of brown lentils.
When red lentils are cooked, they turn into a softer, thicker, stew-like consistency which is perfect for this cozy dish.
Ingredients for Red Lentil Stew
For this recipe, you'll simmer in a large pot:
- Yellow onion: Or you can use sweet onion or white onion if desired.
- Carrot
- Sweet potato: Sweet potatoes are an excellent source of vitamin A, vitamin C, and fiber. They're also rich in beta-carotene, which is a powerful phytonutrient that provides antioxidant protection and other health-promoting benefits. Their creamy texture, and unique sweet flavor is fantastic in this cozy stew.
- Fresh garlic cloves: Or you can substitute dried garlic powder if desired.
- Canned diced tomatoes: Either regular or fire-roasted work great.
- Split red lentils: Lentils don't need to be soaked before cooking, so they're a quick and easy addition to this stew. They're rich in heart-healthy folate and dietary fiber, plus contain antioxidants.
- Vegetable broth: Be sure to use low sodium if preferred.
- Ground cumin
- Smoked paprika: This adds warm, smoky flavor to the broth.
- Fresh baby spinach: This is optional if you'd like to stir it in towards the end of cooking time. Or you can use other greens of choice.
Make it spicy! This stew is mild as written. For a bit of heat, add red pepper flakes or cayenne pepper to taste.
Customizing
Vegetables: Change it up with your own favorite veggies or whatever you have on hand. Things like bell pepper, celery, zucchini, or kale would be great.
Spices & seasoning: Stir in other spices to taste such as curry powder, turmeric, herbs, fresh ginger, or chili powder for a different flavor profile.
Serving
Toppings: Garnish your bowl with a squeeze of lemon juice, lime juice, or fresh cilantro if desired.
Storing
Store leftovers in an airtight container in the refrigerator after it cools. I find it keeps well for about 4-5 days. Simply reheat in the microwave or on the stovetop when ready to enjoy.
For more inspiration, also browse all vegan lentil recipes or soup recipes.
Red Lentil and Sweet Potato Stew
Ingredients
- 1 yellow onion
- 3 medium carrots
- 1 large sweet potato
- 3-4 cloves garlic
- 15 oz. can diced tomatoes (or fire-roasted)
- 1 1/2 cups split red lentils (uncooked)
- 6 cups vegetable broth (or 4 cups broth + 2 cups water)
- 2 tsp. ground cumin
- 1 1/2 tsp. smoked paprika
Optional:
- 1 cup spinach (or other greens) to stir in at the end
Instructions
- Dice onion and carrot.
- In a large stockpot over medium-high heat, sauté onion and carrot for about 7 minutes. (I use 3 Tbsp. water/broth for no-oil sauté method, adding more liquid as necessary.)
- Meanwhile, mince garlic. Peel and dice sweet potato.
- When onion is translucent, add cumin, paprika, and minced garlic. Stir and sauté 1 minute, adding a touch more liquid if it dries out.
- Add sweet potato to stockpot. Stir and cook 2 minutes.
- Add diced tomatoes and vegetable broth. Rinse and drain lentils well, then add to pot. Stir.
- Bring to a light boil, then cover, and reduce heat to medium-low.
- Lightly simmer for about 20 minutes or until lentils and sweet potatoes are tender. Add roughly chopped spinach (or other greens of choice) during last couple minutes of cooking if desired. Salt/pepper to taste before serving.
Notes
Nutrition Per Serving (Estimate)
Sodium content: This is omitted as I cannot provide an accurate number. I encourage you to calculate your own to provide a much more precise reading based on the exact ingredients, brands, and amounts you're using.
If you're enjoying this vegan Red Lentil Sweet Potato Stew recipe, also feel free to check out:
Follow The Garden Grazer on Instagram, Pinterest, X (Twitter), or Facebook for more updates and inspiration.
Jon says
This is ridiculously good. I added 4 stalks of chopped celery to mine, tonight.
Kaitlin says
Awesome to hear you enjoyed it, Jon. Adding celery is a great call. Thanks a lot for coming back to share your kind review - it's very appreciated!
Jill Christensen says
So much flavor! I add smoked tomatoes from my garden and squash. I like arugula and a little goat cheese crumble on top! One of my go to stews!
Kaitlin says
Hello, Jill! Excellent additions, especially the fresh garden produce - yum! So glad you've been enjoying this recipe. Thanks a lot for sharing your very kind and thoughtful feedback!
Mon EA says
I’ve made it a few times and it’s delicious! My kids aren’t huge fans of red lentils though. Any way I could make this with white rice instead? Any instructions? Thanks!
Kaitlin says
Glad you're enjoying it! If you'd like to substitute white rice for red lentils, you could cook the rice separately then stir at the end of cook time (slightly decreasing the soup broth if desired). I'd use anywhere from 1/2 cup to 1 cup uncooked rice depending on how thick you want it. Or to cook it with the soup, I'd let the sweet potatoes simmer for 10 minutes, then add in the rice and simmer everything for 10-15 minutes. Hope that helps!
Paula Fresher says
Have made this twice now, it’s delicious, easy to follow the recipe, full of goodness and perfect on a winter evening. Super tasty and very healthy.
Kaitlin says
Hello, Paula! Wonderful to hear you've enjoyed this stew a couple times this winter. Thank you so much for sharing your kind and thoughtful feedback!
Rachel says
Curious if this would work with green lentils as well, definitely trying this!
Kaitlin says
Hi Rachel! Substituting green lentils would slightly change the taste and texture if you're okay with that. Red lentils have a mild, slightly sweet flavor (compared to the stronger, earthier flavor of green lentils). They also cook down into a stew-like consistency whereas green lentil hold their shape and are firmer after cooking. They should work, but just be aware of the slight differences. Would love to hear if you give it a go!
Jennifer says
A very hearty and delicious stew! I have made it a couple times now, and the whole family loves it. A wonderful weeknight meal. Thanks for sharing this recipe!
Kaitlin says
Hi Jennifer! So great to hear you and your family enjoy this recipe. Thank you for taking the time to come back and leave such sweet feedback! All the best, Kaitlin
Morgan C. says
I made this for my work lunch for the week and it's so good! Will definitely be in my work lunch rotation going forward. A great winter lunch!
Kaitlin says
Such a great idea to make it ahead for work lunches, Morgan! Thrilled to hear you're enjoying it. (And thank you for sharing your lovely photo on Instagram!) Wishing you a beautiful week. -Kaitlin
Cathy says
This is a winner! The entire family enjoyed this. Thanks!
Kaitlin says
That's so great, Cathy! Happy to hear you all enjoyed. Thanks for the kind feedback!
Terri says
I've made this many times.....and making it again today. I know it's July 4th, and 90 degrees in Chicago, but, I've been craving this soup. Making it mostly per the recipe - but I added vegan soy-chorizo into the sauteed onions & carrots b/c I had some and thought its smoky flavor would go well with the red lentils. Love all of the Garden Grazer recipes and they are a staple of my cooking!
Kaitlin says
Ha! I like your style, Terri. And the soy-chorizo sounds fantastic. Always appreciate your kind reviews - thank you! Hope you've been well and enjoying the summer!
Marie says
This recipe is amazing. Sweet and smoky! I made it exactly according to the recipe and I'm thrilled that I have leftovers for lunch. Thanks so much.
Kaitlin says
Hi Marie! That's great to hear - hope you enjoyed the leftovers as well. Thanks so much for the very kind feedback!
Amy says
Oh my goodness this was absolutely gorgeous. It looks wonderful, smells wonderful and tastes wonderful. Only change was I added bay leaves. Thank you for a great recipe.
Kaitlin says
Awesome to hear that, Amy. (And great call with the bay leaves!) Thank you so much for giving it a try and sharing your very kind feedback.
Katie says
This recipe is fantastic! I keep going for “just one more bowl”! My neighbor grows and gifts me a winter’s supply of sweet potatoes. I can’t wait to run a container of this to him! It’s 5 degrees outside and this soup is warming my heart, and tummy! Refreshing and tasty! This goes in my favorites! Thank You!
Kaitlin says
That's awesome, Katie! Glad you're enjoying it. And I'm loving the neighborly food exchanges - how sweet! Thanks so much for the very kind feedback.
Diane says
I haven’t made it yet, but can you freeze it?
Kaitlin says
Hi Diane! I personally haven't tried freezing this recipe, but I suspect it would work as bean & lentil soups typically freeze quite well. Hope you enjoy if you give it a try!
Travis says
Incredible recipe! Perfect for a fall day. I added red pepper and celery.
Kaitlin says
Great to hear Travis, and excellent additions! Thanks for sharing your kind and helpful feedback!
Lisa Merck says
Last night, I made this recipe for my daughter and me. Neither one of us has had lentils before. This recipe was easy to make and it was delicious! I know I will be making it again, and probably more often. Thank you for sharing.
Kaitlin says
Awesome to hear that, Lisa! (And congrats on your first lentil experience!) Thanks so much for your very kind feedback and leaving a recipe rating. Very appreciated. Wishing you and your daughter a beautiful week!
christyk says
Could this be done in a crock pot? This looks delicious!
Kaitlin says
Hey Christy! I've never attempted this in a crock pot but my guess is it would do quite well! Would love to hear if you give it a try!
Lori Clapper says
I absolutely loved this recipe. Wonderful flavors. So glad I found it and tried it! Thank you for sharing this fabulous dish!
Kaitlin says
Thanks for the kind words, Lori! Happy you enjoyed.
Tanya says
Just made this tonight and it is really yummy! Found your site through Pinterest and excited to try other recipes! Thanks!
Kaitlin says
Hello, Tanya! So great to hear that, and hope you enjoy any other recipes you try!
Clara says
Do you need to soak the lentils beforehand?
Kaitlin says
Hi Clara! Nope, I just give them a rinse and toss them in.
Clara says
Thank you! Tried it out and it was delicious!
James says
I tried this out today, and loved it! It was simple to prepare, quick to make, and is healthy, to boot! Score #2 from your website, Kaitlin! Thanks.
Kaitlin says
Excellent to hear, James! Thanks for the kind feedback.
Jessica Hessica says
I just made this tonight for dinner and my boyfriend and I loved it! It was delicious, filling and healthy! I had never cooked with dry lentils before so I wasn't quite sure what to expect. I followed the recipe except used an Okinawan sweet potato because I live in Hawaii and they're abundant at the farmers market here (and delicious) and subbed bok choy for spinach just because that's what I had on hand. My boyfriend put some Sriracha in his bowl to give it a little kick. I'll definitely be making this recipe again and trying more of your recipes. Thanks!
Kaitlin says
That's so great! Congrats on your first lentil cooking experience. So glad you both enjoyed!