A bowl of red lentils sweet potato soup along side with bread and sone pears.

Try This Lentils Sweet Potato Soup for Better Vision

This red lentils sweet potato soup is a comforting dish for cold winter days. 
With this recipe you will get a load of proteins and vitamin A. This will help to repair tissues  and protect against vision problems.

Prep time: 10 minutes Rest time: – Cook time: 25 minutes
Complexity: 2
Servings: 2
one-pot vegan sesame free lunch gluten free dairy-free vegetarian dinner egg-free peanuts free tree nuts free soy free

About Red Lentils Sweet Potato Soup

A bowl of red lentils sweet potato soup on a table along side with red lentils grains, carrots, garlic and tomatoes.

This soup recipe is made of Red lentils, sweet potatoes and carrots. Red lentils are a staple in many cuisines particularly in India and the Middle East. It’s a versatile ingredient that can be added to stews,  soups and salads. Red lentils are easy and quick to cook. It takes about 15 to 20 minutes for them to be tender. Sweet potatoes and carrots add a natural sweetness to the soup.

Red Lentils Sweet Potato Soup Nutrition

This lentils sweet potato soup is packed with nutrients. Each of the main ingredients has many health benefits.

Red lentils nutrition

A bowl of red lentils grains withj a wooden spoon.

Red lentils are a nutrient dense legume. They are an excellent source of plant-based protein. Red lentils are also rich in fiber and iron. They also contain potassium, magnesium folate and vitamin B6. 

Sweet potatoes nutrition

Raw sweet potatoes sliced

Sweet potatoes are an excellent source of beta-carotene. The body converts beta-carotene to  vitamin A. Vitamin A is essential for vision, immune system and cell growth.  Sweet potatoes are also a good source of vitamin C. Vitamin C will help the absorption of the red lentils iron. Sweet potatoes exist in two varieties orange-fleshed and white-fleshed. Orange-fleshed sweet potatoes are sweeter and have a higher content of beta-carotene.  White-fleshed sweet potatoes are less sweet and have a lower beta-carotene content. 

Carrots nutrition

A bunch of whole carrots lies beside a pile of sliced carrots.

Like sweet potatoes, carrots are also rich in beta-carotene. They are also a good source of vitamin K1, vitamin C and potassium.

Red lentils sweet potato soup & the plate method

This red lentils sweet potato soup is a good combination of proteins and vegetables.  It can be served with a slice or two of bread to align with the plate method‘s recommendations. This soup will keep you full and satisfied.

Red Lentils Sweet Potato Soup Recipe


This red lentils sweet potato recipe is easy to make with simple ingredients:

– 1 cup of red lentils

– 2 sweet potatoes

– 2 carrots

– 1 onion

– 1 tsp of cumin

– Salt and pepper

– Olive oil


1) To a large pot, add the chopped onion and olive oil. Saute until the onion is softened.

2) Add the red lentils along with chopped carrots, sweet potatoes, cumin, salt, and pepper.

3) Add 4 cups of water or adjust the water volume until the ingredients are covered.

4) Cover and cook for 20 minutes or until the vegetables are tender.

5) If the stew is too watery, simmer for a few minutes.

6) Blend the soup.

7) Serve in a bowl with a slice of bread. You can sprinkle some black sesame seeds on top.

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Author: JustaPlate  

Created: mardi, 2 mai 2023  

Updated: mardi, 2 mai 2023  


JustaPlate is a meal tracker app based on the plate method. It available for both iOS and android.

If you are seeking to improve your eating habits, download JustaPlate today. Start your meal tracking journey toward a healthier lifestyle.

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