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    Home » Recipes » Soup

    Red Lentil and Sweet Potato Stew

    Jan 21, 2015 by Kaitlin

    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 will 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 are also very 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.
    • Red lentils: Lentils don't need to be soaked before cooking, so they are a quick and easy addition to this stew. They are 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 would 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, kale, etc. 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. We find they keep well for about 4-5 days. Simply reheat in the microwave 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.
    4.85 from 20 votes
    Print Recipe Pin Recipe Comment
    Prep Time: 25 minutes
    Cook Time: 20 minutes
    Total Time: 45 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 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.
    Did you make this recipe?Leave a star rating or comment below!

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

    • Fiesta Three Bean Chili
    • Chickpea Noodle Soup
    • Wild Rice Vegetable Soup
    • Lentil Kale and Potato Soup

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

    More Vegan Soup + Chili Recipes

    • Mushroom Chili
    • Vegan Broccoli Potato Soup
    • Lentil Cabbage Soup
    • Vegan Coconut Curry Lentil Soup

    Reader Interactions

    Comments

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      Recipe Rating:




    1. Rachel

      October 24, 2022 at 9:29 am

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

      Reply
      • Kaitlin

        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
    2. Jennifer

      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

        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
    3. Morgan C.

      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

        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
    4. Cathy

      January 20, 2022 at 4:21 pm

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

      Reply
      • Kaitlin

        January 20, 2022 at 4:51 pm

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

        Reply
    5. Terri

      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

        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
    6. Marie

      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

        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
    7. Amy

      March 18, 2021 at 5:41 pm

      5 stars
      Oh my god 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 McGinn

        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
    8. Katie

      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 McGinn

        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
    9. Diane

      November 07, 2020 at 5:10 pm

      I haven’t made it yet but can you freeze it.

      Reply
      • Kaitlin McGinn

        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
    10. Travis

      September 27, 2020 at 12:47 pm

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

      Reply
      • Kaitlin McGinn

        October 01, 2020 at 11:53 am

        Great to hear Travis, and excellent additions!

        Reply
    11. Lisa Merck

      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 McGinn

        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 most beautiful week!

        Reply
    12. christyk

      December 08, 2017 at 5:12 am

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

      Reply
      • Kaitlin | The Garden Grazer

        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
    13. Lori Clapper

      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 | The Garden Grazer

        December 22, 2015 at 8:41 pm

        Thanks for the kind words! Happy you enjoyed.

        Reply
    14. Byte Me

      December 15, 2015 at 12:52 am

      This is delicious! I used 2 potatoes, 2 cups of lentils and added several extra carrots (because I had extra) and it turned out amazing.

      Reply
      • Kaitlin | The Garden Grazer

        December 22, 2015 at 8:43 pm

        Wonderful, thanks for sharing!

        Reply
    15. Tanya

      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 | The Garden Grazer

        December 22, 2015 at 8:45 pm

        That's so great, Tanya!

        Reply
    16. Clara

      October 24, 2015 at 12:03 am

      Do you need to soak the lentils beforehand?

      Reply
      • Kaitlin | The Garden Grazer

        October 24, 2015 at 9:33 pm

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

        Reply
      • Clara

        October 29, 2015 at 3:40 am

        Thank you! Tried it out and it was delicious!

        Reply
    17. James

      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 | The Garden Grazer

        April 06, 2015 at 5:57 pm

        So great! Thanks!

        Reply
    18. Jessica Hessica

      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 | The Garden Grazer

        February 03, 2015 at 4:24 pm

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

        Reply
    19. Tina Sordini-Chelucci

      January 31, 2015 at 10:51 pm

      Can you peel the sweet potatoes?

      Reply
      • Kaitlin | The Garden Grazer

        February 01, 2015 at 7:14 pm

        Hi Tina! Yes! I always peel mine. I just updated the recipe so that's clear. Thanks for pointing that out!

        Reply

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    Hi, I'm Kaitlin!
    I share vegan recipes that are easy & healthy. (Mostly whole food plant-based, oil-free, & gluten-free.) About Me →

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