This Instant Pot red lentil and sweet potato soup combines coconut milk with warming turmeric and ginger for a creamy, naturally gluten-free dish that's ready in under 30 minutes and freezes beautifully for meal prep.
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Turn on the sauté function on your Instant Pot (to the default “Normal” — not high or low). Once hot, add water (or oil), onion, garlic, and ginger. Season with a healthy pinch each salt and pepper and stir. Sauté for 3-5 minutes, stirring frequently, or until onion is translucent and fragrant. Add a little bit more water as needed to prevent sticking.
Add sweet potato and stir. Sauté for 5-7 minutes, stirring frequently and adding a little more water as needed to prevent sticking (we added 2 Tbsp (30 ml)). Sweet potato should be slightly tender when pierced with a fork or knife.
Turn off the sauté function by pressing “Cancel.” Then add red lentils, vegetable broth, water, turmeric, cinnamon, clove (optional), cayenne, and sea salt, and stir.
Put on the Instant Pot lid and turn to seal. Pressure cook on HIGH for 5 minutes (it will take about 5-10 minutes for the Instant Pot to pressurize before cooking begins). Once the timer goes off, let the steam release naturally (~15 minutes), or carefully press the quick release if in a hurry. Turn off the Instant Pot by pressing “Cancel.”
Carefully open the lid and add coconut milk and maple syrup (optional) and purée with an immersion blender until smooth (or let cool slightly before transferring to a high-speed blender). Taste test and add more maple syrup for sweetness, coconut milk for creaminess, cinnamon for warmth, cayenne for heat, and salt for overall flavor.
Option to garnish with toasted pepitas, a swirl of coconut milk, and a pinch of cinnamon and cayenne. Best when fresh. Leftovers will keep 4-5 days in the refrigerator or up to 1 month in the freezer. Reheat in a saucepan on the stovetop.
Heat a large pot or Dutch oven over medium heat. Once hot, add water (or oil), onion, garlic, and ginger. Season with a healthy pinch each salt and pepper and stir. Sauté for 3-5 minutes, stirring frequently, or until onion is translucent and fragrant. Add a little bit more water as needed to prevent sticking.
Add sweet potato and stir. Sauté for 5-7 minutes, stirring frequently and adding a little more water as needed to prevent sticking (we added 2 Tbsp (30 ml)). Sweet potato should be slightly tender when pierced with a fork or knife.
Add red lentils, vegetable broth, water, turmeric, cinnamon, clove (optional), cayenne, and sea salt, and stir. Bring to a gentle boil, then reduce heat, cover, and allow to simmer for 15-20 minutes, stirring occasionally, or until sweet potatoes and red lentils are tender.
Add coconut milk and maple syrup (optional) and purée with an immersion blender until smooth (or let cool slightly before transferring to a high-speed blender). Taste test and add more maple syrup for sweetness, coconut milk for creaminess, cinnamon for warmth, cayenne for heat, vegetable broth or water to thin, and salt for overall flavor.
Option to garnish with toasted pepitas, a swirl of coconut milk, and a pinch of cinnamon and cayenne. Best when fresh. Leftovers will keep 4-5 days in the refrigerator or up to 1 month in the freezer. Reheat in a saucepan on the stovetop.
Refrigerate in an airtight container for up to 5 days or freeze for up to 3 months; reheat on the stovetop or microwave, thinning with water if needed.
Instant Pot · immersion blender (optional, for blending to a smoother consistency)
Yes. Sauté the onion, garlic, and ginger in oil for 2 minutes, add remaining ingredients, and simmer for 20–25 minutes until lentils and sweet potato are tender.
Yellow lentils work well and cook in similar time. Brown or green lentils will take longer (30–35 minutes). Avoid if you prefer a creamier texture.
Yes, this recipe is both vegan and naturally gluten-free. Verify that your vegetable broth is certified gluten-free if needed.
Refrigerate in an airtight container for up to 5 days or freeze for up to 3 months. Reheat on the stovetop or microwave, adding water if the soup has thickened.
Not recommended. Canned sweet potato is often packed in syrup and will break down too much during cooking, resulting in an overly thick or mushy texture.
