I’m obsessed with this Sweet Potato Lentil Recipes soup, thick, filling, gluten-free and dairy free so weeknight dinners suddenly feel solved.

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I’m obsessed with this Sweet Potato Lentil Recipes kind of soup because it actually fills me up without feeling sad. I love the way olive oil hits the pan and the aroma of dried brown lentils as everything simmers together.

I adore that it’s a Dairy Free Lentil Recipe that doesn’t pretend to be fancy, just honest, thick, and full of personality. I make it when I’m tired, when I want leftovers, when I need dinner now.

It’s rustic and bright, tangy enough to keep me interested. Not comfort.

Just damn good food. Really worth every spoonful on hectic nights.

Ingredients

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It’s the flavor base.
Basically sweet, savory backbone.
Adds soft carrot sweetness.
Crunchy celery freshness.
Garlic brings warm, cozy punch.
Basically zing if you add.
Sweet, hearty cubes that comfort.
Lentils add protein and earthiness.
Broth keeps everything cozy.
Tomatoes add brightness and body.
Tomato paste boosts deep tomatoey depth.
Cumin adds earthy warmth.
Smoked paprika adds gentle smokiness.
Coriander gives citrusy, nutty hint.
Basically golden color and warmth.
Bay leaf whispers herbaceous depth.
Salt brings balance and seasoning.
Pepper adds a little kick.
Red pepper flakes bring optional heat.
Greens wilt for freshness and nutrients.
Lemon brightens and lifts.
Cilantro finishes with fresh herb notes.
Maple syrup tames tomato sharpness.

Ingredient Quantities

2 tablespoons olive oil

1 large yellow onion, diced

2 medium carrots, peeled and diced

2 celery stalks, diced

3 garlic cloves, minced

1 teaspoon fresh grated ginger, optional

2 pounds sweet potatoes, peeled and cut into 1/2 inch cubes

1 cup dried brown or green lentils, rinsed

4 cups vegetable broth

1 (14 ounce) can diced tomatoes, undrained

2 tablespoons tomato paste

1 teaspoon ground cumin

1 teaspoon smoked paprika

1/2 teaspoon ground coriander

1/2 teaspoon turmeric, optional

1 bay leaf

1 to 1 1/2 teaspoons salt, plus more to taste

1/2 teaspoon ground black pepper

1/4 teaspoon red pepper flakes, optional

2 cups packed baby spinach or 3 cups chopped kale, stems removed

1 tablespoon lemon juice, or to taste

1/4 cup fresh cilantro, chopped, optional

1 teaspoon maple syrup, optional (helps balance acidity)

How to Make this

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1. Heat 2 tablespoons olive oil in a large pot or your Instant Pot on Sauté, or brown the aromatics in a skillet if you plan to transfer to a slow cooker later. Add 1 large diced yellow onion, 2 diced carrots, and 2 diced celery stalks and cook until soft and starting to brown, about 6 to 8 minutes.

2. Stir in 3 minced garlic cloves and 1 teaspoon fresh grated ginger if using, cook 30 seconds until fragrant, then add 2 tablespoons tomato paste and stir a minute to toast it a bit so it loses the raw taste.

3. Add the spices: 1 teaspoon ground cumin, 1 teaspoon smoked paprika, 1/2 teaspoon ground coriander, and 1/2 teaspoon turmeric if using, plus 1/4 teaspoon red pepper flakes if you want heat. Cook 30 seconds more so the spices bloom and smell nice.

4. Pour in 4 cups vegetable broth, 1 (14 ounce) can diced tomatoes with their juices, and scrape the bottom of the pot to loosen browned bits. Add 1 cup rinsed brown or green lentils, 2 pounds peeled and cubed sweet potatoes, and 1 bay leaf. Season with 1 to 1 1/2 teaspoons salt and 1/2 teaspoon ground black pepper.

5. If using Instant Pot, lock lid and cook on high pressure for 10 minutes, then quick release or natural release for 5 minutes. If stove top, bring to a boil then reduce to a simmer, cover and cook 25 to 30 minutes until lentils and sweet potatoes are tender. If slow cooker, transfer everything to the slow cooker and cook on low 4 to 6 hours or on high 2 to 3 hours.

6. Check for doneness and texture. If stew is too thick add a splash more broth or water. Remove and discard the bay leaf. Taste and adjust salt and pepper.

7. Stir in 2 cups packed baby spinach or 3 cups chopped kale, stems removed, and let wilt for a few minutes. Add 1 tablespoon lemon juice and 1 teaspoon maple syrup if you want to balance acidity.

8. If you like a smoother texture, mash some of the sweet potatoes and lentils against the side of the pot or pulse with an immersion blender briefly. Don’t overblend unless you want a creamy soup.

9. Finish with 1/4 cup chopped fresh cilantro if using, give one last taste and adjust seasoning, then serve hot with extra lemon on the side.

Equipment Needed

1. Large heavy pot or Dutch oven (or Instant Pot if using pressure mode)
2. Skillet (for browning aromatics if transferring to a slow cooker)
3. Cutting board
4. Chef’s knife
5. Measuring cups and spoons
6. Wooden spoon or heatproof spatula
7. Can opener
8. Fine-mesh strainer or colander (to rinse lentils)
9. Immersion blender (optional, for partial smoothing)
10. Ladle and serving bowls

FAQ

Q: Can I use red lentils instead of brown or green? A: Yes, but red lentils break down faster so the stew will be thicker and more creamy. Watch them after 15 minutes and add more broth if it gets too mushy.

Q: How long will leftovers keep and can I freeze it? A: Store in the fridge for 4 to 5 days. It freezes great for up to 3 months; cool completely, portion into airtight containers, and thaw overnight in the fridge before reheating.

Q: My stew is too thin or too thick, how do I fix it? A: For thinner, simmer longer with the lid off or add up to 1 cup more broth. For thicker, mash some sweet potatoes against the pot sides or simmer uncovered until reduced. You can also blend a cup and stir back in.

Q: Can I make this in a slow cooker or Instant Pot? A: Yes. For slow cooker, sauté aromatics first then cook on low 6 to 8 hours with liquids. For Instant Pot, use the bean/lentil setting or manual 10 minutes with natural release. You might need a little less liquid in the IP.

Q: How do I adjust the spice level? A: Cut the red pepper flakes or omit for mild. Add cayenne or extra paprika for more heat. Taste toward the end and correct with salt, lemon juice, or a teaspoon of maple syrup to balance flavors.

Q: Any good substitutions for the greens and garnish? A: Sure. Kale, collard greens, or swiss chard work fine instead of spinach. Swap cilantro for parsley if you dont like cilantro. A dollop of yogurt or a squeeze more lemon adds brightness too.

Sweet Potato Lentil Stew Recipe Substitutions and Variations

Sweet potatoes
- Butternut squash, cubed, same cook time mostly
- Acorn squash or pumpkin, peeled and cubed
- Russet or Yukon gold potatoes, for a less sweet stew
- Carrots + parsnips mix, if you want a root veg combo
Lentils
- Red lentils, they’ll break down more and thicken the stew faster
- Canned lentils, drained, add near the end and cut cooking time
- Chickpeas, for a firmer, nuttier bite (may need longer simmer)
- Green split peas, will get creamy but watch liquid amounts
Vegetable broth
- Chicken broth, for a richer flavor
- Water + 1-2 bouillon cubes or spoonfuls of miso paste
- Low sodium broth plus a splash of soy sauce for depth
- Tomato juice or V8 in place of some broth for extra tomatoeyness
Baby spinach or kale
- Swiss chard, stems removed and roughly chopped
- Mustard greens or collards, give a peppery twist
- Frozen spinach, thawed and squeezed dry, stir in at end
- Arugula for a peppery quick-wilt alternative, add right before serving

Pro Tips

1. Brown the veggies longer than you think. Let the onions and carrots get a good color before adding garlic or tomato paste; that caramelization adds real depth, and you wont need as much salt later.

2. Rinse but dont soak the lentils. A quick rinse is fine; soaking makes them mushy here. If you like firmer lentils, check at the shorter end of the cook time and remove earlier.

3. Layer spices and taste as you go. Toast the spices briefly in the pot after the tomato paste, then taste before finishing. If it feels flat, a pinch more salt, a squeeze of lemon, or the optional maple syrup will brighten everything.

4. Texture control: if it ends up too thick, add hot broth or water in small amounts and heat through. If you want it creamier, mash some sweet potato against the pot or pulse briefly with an immersion blender, but dont overblend unless you want a puree.