This Instant Pot Lentil Soup with Sweet Potato is not only delicious and satisfying, but also happens to be vegan and gluten free! 188 calories and 4 Weight Watchers Freestyle SP
I told a lie at the dinner table when I served up this soup, following steadfastly in my mum’s footsteps. My eldest son, somewhat suspiciously, asked, “What are the orange pieces?”
“Oh, you mean the carrots?” I replied innocently. My boys are not proponents of the sweet potato and squash families, which I get. At their ages, I turned up my nose at that whole category of veggies, not realizing that my favorite soup was chockful of cooked and mashed butternut squash and parsnips. My mum was the master of disguise!
Just as they polished off their last bites, rather enthusiastically I might add, I said, “So, you liked the sweet potato, huh?”
“Wait, what? Sweet potato?! Well, it’s okay in a soup, I guess.”
Uh huh.
I’m starting to rack up the Instant Pot recipes on Cookin’ Canuck, including a vegetarian chili, a chicken and potato curry and a vegetable soup, now joined by this hearty vegan Instant Pot lentil soup. And this is a stick-to-your-ribs kind of meal, perfect for dunking bread into and even better as leftovers.
There’s nothing difficult about this meal. A little chopping, followed by hands-off cooking time. The entire cooking time listed in the recipe below includes the time for the Instant Pot to reach high pressure and to naturally depressurize for a few minutes.
Serve this up with a side salad and some dunking bread, if you like.
Watch how easy it is to make this Instant Pot Lentil Soup:
Instant Pot Lentil Soup with Sweet Potato
Ingredients
- 2 teaspoons olive oil
- 1/2 yellow onion chopped
- 1 large celery stalk diced
- 4 garlic cloves minced
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1/2 teaspoon salt
- 1/2 teaspoon red pepper flakes
- 1 cup [url]green lentils∞http://amzn.to/2mLNHKh
- 3/4 pound sweet potato peeled & cut into 1/2-inch dice
- 3 1/2 cups low sodium vegetable broth
- 1 cup water
- 1 14 ounce can petite diced tomatoes
- 4 ounces spinach leaves about 4 cups packed
- salt & pepper to taste*
Instructions
- Set Instant Pot to Sauté setting. Add the olive oil and allow to heat for 30 seconds. Add the onion and celery, and cook, stirring, until softened about 4 minutes. Stir in the garlic, cumin, paprika, salt and red pepper flakes.
- Add the lentil, sweet potato, vegetable broth, water and diced tomatoes, and stir to combine.
- Pu the lid on the Instant Pot, close the steam vent and set to HIGH pressure using the manual setting. Decrease the time to 12 minutes. It will take about 15 minutes for the Instant Pot to reach pressure.
- Once the time is expired, wait for 10 minutes, then carefully use the quick release valve (it may sputter a bit) to release the steam.
- Stir in the spinach until wilted. Season to taste. Serve.
Notes
Nutrition
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Sandyg265 says
Mar 15, 2017 at 8:59 amXcould you make this on the stove top?
Elaine says
Jun 16, 2017 at 2:20 pmI made this last night and I did it on the stove top it came out Delicious. I will make this every other week from now on.
Dara says
Jun 20, 2017 at 4:46 pmThat’s great to hear! Thanks for letting me know, Elaine.
DMack says
Mar 15, 2017 at 9:54 amI was also,wondering if these soups can be done stove top,or,in a crockpot thank you. Sounds delicious
Kyris says
Mar 15, 2017 at 11:15 amDoes it make 4 cups – 2 servings – or 4 servings – 8 cups? Seems like it should be more than 4 cups worth with all of that goodness!
Can’t wait to try it!
Erren says
Mar 15, 2017 at 12:37 pmI love sweet potatoes, this sounds absolutely gorgeous! Such a tasty soup 🙂
Stephanie says
Mar 15, 2017 at 1:00 pmWell my family loves sweet potatoes, so I know this would be a hit!
Des @ Life's Ambrosia says
Mar 15, 2017 at 3:25 pmThis is exactly what I need right now to get me through these cold rainy days!
Dorothy at Shockingly Delicious says
Mar 15, 2017 at 4:37 pmI love that you added the sweet potato! This looks tasty!
Erin @ The Speckled Palate says
Mar 15, 2017 at 7:18 pmSometimes, you gotta be sneaky to get those veggies in! And this soup just sounds perfect. What a comforting, delicious meal!
Katerina @ Diethood says
Mar 16, 2017 at 8:56 amThis sounds so, so gooood!! And it’s just what my lent diet needs!!
RK says
Mar 27, 2017 at 9:13 amThis soup looks amazing but I do not have an Instant Pot….do you have stove top or slow cooker instructions?
Frances says
Sep 5, 2017 at 5:33 pmJust made this tonight and we loved it. My husband who is luke warm on soups jumped right in and had two bowls of it and declared how good it is. Love using my instant pot and it is like magic how quickly it comes together. Love all the healthy ingredients.
Bonnie Rimmington says
Sep 27, 2017 at 6:58 pmThis is delicious. Making it for the 2nd time!,
Donna Kroeger says
Oct 6, 2017 at 12:42 pmWhat makes the sodium count so high?
Dara says
Oct 6, 2017 at 1:45 pmHi Donna, I apologize for the confusion. I recently made the switch to a new recipe card, which threw some of the nutritional info out of whack. It’s all fixed now and the sodium level is much lower than what was originally listed. Enjoy the soup! –Dara
Alison says
Oct 10, 2017 at 1:49 pmDara this looks SO good. Pressure Cookers are the best! Although I do have sweet potatoes I think I’m going to try this with some butternut this week!
Tammy Sue says
Nov 26, 2017 at 7:53 pmMade this tonight to eat some for lunch and freeze the rest for later. It was very tasty! I added some red wine vinegar at the end for a little acidity. And I was out of regular tomatoes so I used diced tomatoes with green chili’s. I love spicy stuff, so it worked for me.
Dara says
Nov 28, 2017 at 7:56 amI love spicy food as well, so will have to try the addition of green chiles the next time I make it. I’m glad you enjoyed the soup, Tammy Sue!
Sharon says
Dec 16, 2017 at 6:00 pmMy first meal in my new Insta pot. A thing of beauty! I couldn’t believe how quick it was compared to cooking on the stove or a slow cooker and the results are amazing. I prepped everything before beginning which make the process go so quick and smooth. I need more instant pot recipes ha ha! Thanks for this delicious easy recipe.
SusanM says
Dec 27, 2017 at 4:36 pmOk sure there were some favorable comments but I didn’t expect it to be THIs good, WOW! Used the kale I had on hand instead of spinach and it was so tasty. Even better the next day though. Warmed it up & added some leftover holiday ham and a couple frozen broth cubes cuz it thickened up overnight. Totally making this again. Thanks for sharing this delicious recipe! It will only let me select 4 stars but this is a 5-Star recipe!
SusanM
Anchorage, Alaska
Amanda says
Dec 28, 2017 at 8:17 pmFirst instant pot experience and everything went and tastes amazingly good!
Added a few more chili flakes for some kick.
Can’t wait to try out some more recipes!
Tee says
Jan 6, 2018 at 10:53 amThis was good. I added an entire bag of baby kale spinach mix
Maria says
Jan 6, 2018 at 1:57 pmCan you use red lentils?
Dara says
Jan 6, 2018 at 5:53 pmI think they would work (though I haven’t actually tried this recipe with red lentils myself). However, red lentils tend to become quite mushy when cooked, so be aware that the texture would be different than if you use the brown lentils.
Jackie says
Jan 16, 2018 at 1:41 pmDo you use dried lentils or canned?
Dara says
Jan 16, 2018 at 4:24 pmHi Jackie, I used dried lentils.
Linda Govekar says
Jan 16, 2018 at 3:57 pmI am curious about the number of Freestyle points per serving. I put the exact amounts you had in the recipe into my Freestyle calculator and came up with 6 points per 2 cup serving. Can you please advise; the recipe looks delish!!!!
Dara says
Jan 16, 2018 at 4:24 pmHi Linda, it should actually be 4 Freestyle SP (I apologize for the typo – I originally stated 3 points). I also added it to the WW recipe builder and came up with 4. It should be searchable in the WW database at this point as “Instant Pot Lentil Soup with Sweet Potato – Cookin’ Canuck”. If you can’t find it, please feel free to email me at dara@cookincanuck.com and I’d be happy to send you screenshots of the entry in my recipe builder.
Dawn says
Jan 23, 2018 at 1:07 pmCan I double this in a 6 quart Duo?
Dara says
Jan 23, 2018 at 2:11 pmDawn, I honestly don’t know because I haven’t tried that. I would imagine it would be okay. Just be aware that it will take longer to come to pressure because of the additional liquid.
HH says
Jan 26, 2018 at 1:37 pmI made this in my power pressure cooker XL and it was fantastic. It really is one of those stick to your ribs -better the next day (or defrosted) soups.
I added a carrot, and I may have had more than 4 cloves of garlic. Mine was also not vegetarian bc I didn’t have any veg broth in the house, but I did have fat free Chick broth so I used that. It calls for 3.5 cups of broth and 1 cup of water. I cheated because I didn’t want leftover broth once I opened the cans, so I just used enough water to bring it the amount of liquid up to 4.5 cups.
The lentils still had a bit of a bite, but I liked that. I have heard that putting salt in with legumes during the cooking process will keep them harder – so you may want to leave out the salt until it is cooked.
Will do again and again!
Karen says
Feb 10, 2018 at 2:49 pmMade this today and it’s great – thanks for the recipe!!
Dara says
Feb 11, 2018 at 12:24 pmI’m so glad to hear that, Karen!
Florence says
Feb 12, 2018 at 12:27 pmI made the soup two weeks ago. Its looked just like the picture. It was so delicious that I am making it again today. Great recipe. It is now a favorite. By the way, I served it for company and everyone loved it. There was nothing left after many of my guests had seconds.
Caroline Wood says
Mar 20, 2018 at 2:42 pmThis is delicious. I ate mine with some rice, rice-and-beans style. Really flavorful and hearty – will make again!
Dara says
Mar 21, 2018 at 5:34 pmGreat idea to serve it with rice, Caroline! So glad you enjoyed it.
Stephanie says
Mar 24, 2018 at 6:52 amI’m new to Instant Pot so still finding my way around.
This recipe was outstanding! It looked just like the picture and tasted great! I’m not the biggest lentil fan but everybody loves it. Sweet and savory perfect thus goes on my list of favs and will probably make often. Didn’t change anything made it just as was written. I recommend even for your meat lovers.
Ondrea says
Aug 27, 2018 at 6:55 pmCan I use red lentils or will it change the consistency of the soup? I know they tend to cook faster as they no longer have the outer “skin” on them.
Dara says
Sep 4, 2018 at 1:26 pmOndrea, I haven’t tried this recipe with red lentils, but would be worried that they would become far too mushy by the time the sweet potato was cooked through. As you mentioned, they cook significantly faster than other lentils.
Debbie says
Oct 10, 2018 at 8:09 amAbsolutely delicious! Used kale instead of spinach. Left out carrots (too sweet for me). Adjusted salt and my 10 year old granddaughter devoured it!!
Dara says
Oct 10, 2018 at 12:38 pmI’m so glad you enjoyed it, Debbie, and that you were able to made substitutions to fit your tastebuds.
Danielle says
Jan 5, 2019 at 8:30 pmThis soup was amazing. We accidentally bought diced tomatoes with jalapeno and cilantro, but it was absolutely delicious. I think I will make the same “mistake” every time I make this! Thank you for including the WW points in the recipe. This one will definitely be in the rotation in our house. Loved it!
Dara says
Jan 7, 2019 at 4:40 pmI’ll have to try that variation next time. I’m glad you enjoyed it, Danielle!
Laura Benzel says
Jan 6, 2019 at 6:28 pmThis soup is SO yummy. Definitely a keeper. Thank you!
Dara says
Jan 7, 2019 at 4:39 pmThat’s great to hear! Thank you, Laura.
Sarah V says
Jan 30, 2019 at 9:54 pmReally amazing recipe! So easy for a comforting and healthy weeknight meal. We follow a vegan diet in our house and often make soups in the winter. This recipe will be heavy in the rotation. I doubled the recipe easily in my 6qt instant pot, used all vegetable stock rather than stock and water, and added one can of light coconut milk in with the broth for a bit of creamy goodness. After I mixed in the fresh spinach at the end of cooking, I partially blended the soup with my immersion blender. We enjoyed crusty bread for dipping as suggested. Oh, yes! Thanks for the great recipe!