2 min Read

Curried Sweet Potato, Carrot and Red Lentil Soup with Ginger

bowl of soup with cheese and pumpkin seeds on top


1 tsp. (5 mL) canola or olive oil
1 medium onion, chopped
1 – 2 garlic cloves, crushed
1 tbsp. (15 mL) grated fresh ginger
1/2 cup (125 mL) dry red lentils
1 medium sweet potato, peeled and cut into chunks 2 carrots, peeled and chopped
1 tsp. (5 mL) curry paste or powder, or to taste
4 cups (1 L) chicken or vegetable stock
salt, to taste
1/4 – 1/2 cup (60-125 mL) half & half, plain yogurt or heavy cream (optional)


In a medium-sized pot, heat oil over medium-high heat and sauté onion, garlic and ginger for 3-4 minutes, until the onion softens.

Add the lentils, sweet potato, carrots, curry paste and stock, along with a cup of water. Bring to a boil, then turn the heat down, cover and simmer for half an hour, until the vegetables are very tender.

Season with salt, add the half & half (if you’re using it) and use a hand-held immersion blender to purée it right in the pot. Alternatively, transfer it in batches to a blender and puree until smooth or mash it roughly with a potato masher.

Serve hot. Leftovers can be stored in the refrigerator for up to a week, or cooled and frozen for up to 6 months.

Serves 4.


Garnish with crumbled feta and pepitas.

Per serving

241 calories, 4.4 g fat (1 g saturated fat, 2.2 g monounsaturated fat, 1.1 g polyunsaturated fat), 13.5 g protein, 37 g carbohydrates, 7 mg cholesterol, 5.4 g fibre.

Originally published in ParentsCanada magazine, October 2010.

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