The Garden Grazer

  • Recipes
  • Matcha
  • About
  • Newsletter
  • Contact
menu icon
go to homepage
  • Recipes
  • Gluten-Free
  • Oil-Free
  • Subscribe
  • About
subscribe
search icon
Homepage link
  • Recipes
  • Gluten-Free
  • Oil-Free
  • Subscribe
  • About
×
Home » Recipes » Soup

Red Lentil and Sweet Potato Stew

Jan 21, 2015 by Kaitlin · 43 Comments

Jump to Recipe

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.)

Bowl of vegan red lentil sweet potato stew with spoon

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.

Close-up view of dry red lentils ingredient with a metal spoon

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.

Vegan red lentil stew with sweet potatoes in a bowl

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.

Bowl of vegan sweet potato stew with red lentils and spinach

For more inspiration, also browse all vegan lentil recipes or soup recipes.

Bowl of vegan red lentil sweet potato stew with spoon

Red Lentil and Sweet Potato Stew

A nutrient-rich lentil stew with sweet potatoes and smoked paprika! Just 9 simple, healthy ingredients and wonderfully satisfying.
4.88 from 24 votes
Print Recipe Pin Recipe Comment
Prep Time: 25 minutes minutes
Cook Time: 20 minutes minutes
Total Time: 45 minutes minutes
Author: Kaitlin - The Garden Grazer
Course: Main Dish, Soup
Cuisine: Gluten-Free, Oil-Free, Vegan
Servings: 6 large bowls

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

Variations: Add other veggies or spices as you see fit. Bell pepper, celery, zucchini, kale, chili powder, fire-roasted tomatoes, etc.
Nutrition: Estimated nutritional content is calculated without optional spinach.

Nutrition Per Serving (Estimate)

Nutrition Facts
Red Lentil and Sweet Potato Stew
Amount per Serving
Calories
241
% Daily Value*
Fat
 
1
g
2
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
1
g
Potassium
 
844
mg
24
%
Carbohydrates
 
46
g
15
%
Fiber
 
17
g
71
%
Sugar
 
8
g
9
%
Protein
 
14
g
28
%
Vitamin A
 
11295
IU
226
%
Vitamin C
 
13
mg
16
%
Calcium
 
83
mg
8
%
Iron
 
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.

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.

Get the Monthly NewsletterSubscribe here!

If you're enjoying this vegan Red Lentil Sweet Potato Stew recipe, also feel free to check out:

  • Sweet Potato Quinoa Bowl
  • Fiesta Three Bean Chili
  • Chickpea Noodle Soup
  • Lentil Kale and Potato Soup

Follow The Garden Grazer on Instagram, Pinterest, X (Twitter), or Facebook for more updates and inspiration.

More Vegan Soup & Chili Recipes

  • Three bean chili cover photo
    Fiesta Three Bean Chili (Vegan!)
  • Chickpea Noodle Soup (Easy!)
  • Vegan tomato soup cover photo
    Vegan Tomato Soup (Easy!)
  • Southwest corn chowder cover photo
    Southwest Corn Chowder (Vegan!)

Comments

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating:




  1. Jon says

    January 27, 2025 at 9:16 pm

    5 stars
    This is ridiculously good. I added 4 stalks of chopped celery to mine, tonight.

    Reply
    • Kaitlin says

      January 28, 2025 at 8:46 am

      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!

      Reply
  2. Jill Christensen says

    January 04, 2025 at 6:49 pm

    5 stars
    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!

    Reply
    • Kaitlin says

      January 04, 2025 at 6:58 pm

      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!

      Reply
  3. Mon EA says

    March 16, 2023 at 6:38 pm

    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!

    Reply
    • Kaitlin says

      March 17, 2023 at 9:13 am

      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!

      Reply
  4. Paula Fresher says

    February 21, 2023 at 12:43 pm

    5 stars
    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.

    Reply
    • Kaitlin says

      February 21, 2023 at 2:45 pm

      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!

      Reply
  5. Rachel says

    October 24, 2022 at 9:29 am

    Curious if this would work with green lentils as well, definitely trying this!

    Reply
    • Kaitlin says

      October 24, 2022 at 5:09 pm

      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!

      Reply
  6. Jennifer says

    June 28, 2022 at 6:32 pm

    5 stars
    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!

    Reply
    • Kaitlin says

      June 29, 2022 at 7:46 am

      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

      Reply
  7. Morgan C. says

    March 07, 2022 at 4:55 pm

    5 stars
    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!

    Reply
    • Kaitlin says

      March 08, 2022 at 7:23 am

      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

      Reply
  8. Cathy says

    January 20, 2022 at 4:21 pm

    5 stars
    This is a winner! The entire family enjoyed this. Thanks!

    Reply
    • Kaitlin says

      January 20, 2022 at 4:51 pm

      That's so great, Cathy! Happy to hear you all enjoyed. Thanks for the kind feedback!

      Reply
  9. Terri says

    July 04, 2021 at 4:18 pm

    5 stars
    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!

    Reply
    • Kaitlin says

      July 04, 2021 at 6:16 pm

      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!

      Reply
  10. Marie says

    May 09, 2021 at 7:57 pm

    5 stars
    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.

    Reply
    • Kaitlin says

      May 12, 2021 at 10:10 am

      Hi Marie! That's great to hear - hope you enjoyed the leftovers as well. Thanks so much for the very kind feedback!

      Reply
  11. Amy says

    March 18, 2021 at 5:41 pm

    5 stars
    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.

    Reply
    • Kaitlin says

      March 31, 2021 at 9:15 am

      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.

      Reply
  12. Katie says

    February 07, 2021 at 2:03 pm

    5 stars
    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!

    Reply
    • Kaitlin says

      February 17, 2021 at 4:41 pm

      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.

      Reply
  13. Diane says

    November 07, 2020 at 5:10 pm

    I haven’t made it yet, but can you freeze it?

    Reply
    • Kaitlin says

      November 09, 2020 at 12:55 pm

      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!

      Reply
  14. Travis says

    September 27, 2020 at 12:47 pm

    5 stars
    Incredible recipe! Perfect for a fall day. I added red pepper and celery.

    Reply
    • Kaitlin says

      October 01, 2020 at 11:53 am

      Great to hear Travis, and excellent additions! Thanks for sharing your kind and helpful feedback!

      Reply
  15. Lisa Merck says

    April 21, 2020 at 9:19 am

    5 stars
    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.

    Reply
    • Kaitlin says

      May 19, 2020 at 12:32 pm

      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!

      Reply
  16. christyk says

    December 08, 2017 at 5:12 am

    Could this be done in a crock pot? This looks delicious!

    Reply
    • Kaitlin says

      December 12, 2017 at 5:28 pm

      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!

      Reply
  17. Lori Clapper says

    December 18, 2015 at 12:48 am

    I absolutely loved this recipe. Wonderful flavors. So glad I found it and tried it! Thank you for sharing this fabulous dish!

    Reply
    • Kaitlin says

      December 22, 2015 at 8:41 pm

      Thanks for the kind words, Lori! Happy you enjoyed.

      Reply
  18. Tanya says

    December 14, 2015 at 2:17 am

    Just made this tonight and it is really yummy! Found your site through Pinterest and excited to try other recipes! Thanks!

    Reply
    • Kaitlin says

      December 22, 2015 at 8:45 pm

      Hello, Tanya! So great to hear that, and hope you enjoy any other recipes you try!

      Reply
  19. Clara says

    October 24, 2015 at 12:03 am

    Do you need to soak the lentils beforehand?

    Reply
    • Kaitlin says

      October 24, 2015 at 9:33 pm

      Hi Clara! Nope, I just give them a rinse and toss them in.

      Reply
    • Clara says

      October 29, 2015 at 3:40 am

      Thank you! Tried it out and it was delicious!

      Reply
  20. James says

    April 05, 2015 at 1:04 am

    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.

    Reply
    • Kaitlin says

      April 06, 2015 at 5:57 pm

      Excellent to hear, James! Thanks for the kind feedback.

      Reply
  21. Jessica Hessica says

    February 03, 2015 at 7:15 am

    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!

    Reply
    • Kaitlin says

      February 03, 2015 at 4:24 pm

      That's so great! Congrats on your first lentil cooking experience. So glad you both enjoyed!

      Reply

Hello, I'm Kaitlin!
I live in Montana and share vegan recipes that are easy and healthy. About Me →

Footer

↑ back to top

Info

About
Privacy Policy
Contact

Follow

Newsletter
Facebook
Instagram
Pinterest

Recipes

Recipe Index
Oil-Free Recipes
Gluten-Free Recipes

Copyright © 2025 The Garden Grazer

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required