This hearty and delicious Sweet Potato, Chickpea and Red Lentil Soup ticks all the boxes: healthy, vegan, gluten free and Slimming World friendly. Quick to make it in your Instant Pot or stove.

A reader and personal favourite with dozens of five star reviews! ★★★★★

Our Instant Pot has been working overtime to keep us fed and warm with a variety of curries, stews, chilis and soup – I am starting to comprehend why some people have as many as three pressure cookers on the go at once.

And I have a new soup obsession – Sweet Potato, Chickpea and Red Lentil Soup. OMG it is so good that even my husband who thinks soup ‘is not food’ came around. Have made this baby twice in less than a week, that’s how yummy it is. 😋

I debated quite a bit about what to name it before coming up with this mouthful of a title… Is it a sweet potato soup? Yes… But it is also a red lentil soup AND a chickpea soup and so all three had to take top billing in the end. Count your lucky stars I didn’t add any more ingredients!

Here’s why it’s a must make

It is simply packed with plant-based power and goodness

Low in calories but hearty and satisfying

but hearty and satisfying Vegan and gluten-free

Budget conscious with easy to find purse-friendly ingredients

Cooks in 10 minutes in a pressure cooker or 30 minutes on the stove

FREE on the Slimming World plan provided you replace the oil with a cooking spray (such as Fry Light).

plan provided you replace the oil with a cooking spray (such as Fry Light). Suitable for freezing (see tips)

Instant Pot method

STEP 3. Now add your sweet potatoes, chickpeas, red lentils, stock and finally the chopped tomatoes.

STEP 4. Set vent to sealing and cook on high pressure for 5 minutes, then release the pressure manually.

STEP 5. Transfer a couple of ladlefuls of the soup to a jug or a blender. The more blended soup you add the thicker the serve.

STEP 6. Blitz using an immersion stick or in your blender.

STEP 7. Pour the blended soup back into the pot and stir to combine.

STEP 8. Stir in some lemon or lime juice to add some acidity – I used 1 tablespoon.Taste the soup and season with salt and pepper as needed. Serve the soup garnished with chopped coriander (cilantro), lemon zest and a handful of crunchy seeds.

Stovetop Method

This soup is just as easy to make on your stove. Heat the oil (or use a low-calorie cooking spray for Slimming World version) in a deep pot. Add the onion, garlic and ginger and cook over medium-low heat for 5 minutes, stirring, until softened.

Stir in the remaining ingredients and simmer for 20 minutes until the sweet potatoes are cooked through. Follow steps 5-7 of the Instant Pot method.

TIPS, TRICKS AND FAQs

This recipe straddles the line between soup and stew – it is very thick and really satisfying. If you wanted to add a bit less stock and serve it over rice or quinoa, then I say go ahead!

You could also pack it with even more nutritious yumminess by adding some chopped spinach right before serving so that it wilts.

Replace the sweet potato with cubed butternut squash or use a bit of both.

Dry or cooked chickpeas: I used ready cooked (canned) chickpeas here, but you could also use dried chickpeas if you wanted. If you use dry chickpeas they will need 40 minutes cooking on high pressure if unsoaked and 25 minutes cooking if soaked overnight. On the stove, cook soaked chickpeas for 40 minutes until soft.

I used ready cooked (canned) chickpeas here, but you could also use dried chickpeas if you wanted. If you use dry chickpeas they will need 40 minutes cooking on high pressure if unsoaked and 25 minutes cooking if soaked overnight. On the stove, cook soaked chickpeas for 40 minutes until soft. Don’t forget to reserve the chickpea brine (aquafaba) – it may come in handy if you want to make vegan macarons !

! The soup will keep for up to 4 days in the fridge. Cool completely before storing.

Freezing instructions

If you wish to freeze the soup then cool completely, portion into suitable containers, label and use within three months.

Allow the soup to defrost in the fridge overnight or transfer to a microwave safe bowl and blast for a couple of minutes.

Break the soup up and then heat for two minutes on full power, stir and heat for another minute or until piping hot.

More Instant Pot Soups

Have you made this recipe? Post a photo on my Facebook page, share it on Instagram, or save it to Pinterest with the tag #supergoldenbakes. I can’t wait to see your take on it!

Sweet potato, chickpea and red lentil soup Lucy Parissi | Supergolden Bakes This delicious and hearty soup cooks in 10 minutes in your pressure cooker. Healthy, vegan, and gluten free, it is guaranteed to become a family favourite! 4.65 from 62 votes Print Prep Time: 5 minutes Cook Time: 10 minutes Total Time: 15 minutes Servings: 6 Calories: 250 kcal Ingredients 2 tbsp olive oil 2 tbsp olive oil

200 g (7 oz) canned chickpeas, drained 200 g (7 oz) canned chickpeas, drained

1 onion finely diced 1 onion finely diced

3 garlic cloves minced 3 garlic cloves minced

2 tsp ginger paste or finely grated fresh ginger 2 tsp ginger paste or finely grated fresh ginger

1 tsp salt 1 tsp salt

1 tsp paprika 1 tsp paprika

1 tsp ground cumin 1 tsp ground cumin

1/2 tsp ground coriander 1/2 tsp ground coriander

400 g (14 oz) canned chopped tomatoes 400 g (14 oz) canned chopped tomatoes

2 large sweet potatoes peeled cut into small cubes 2 large sweet potatoes peeled cut into small cubes

200 g (1 cup) dry split red lentils rinsed and drained 200 g (1 cup) dry split red lentils rinsed and drained

1.2 litre (5 cups) vegetable stock (broth) 1.2 litre (5 cups) vegetable stock (broth)

Lemon juice to taste Lemon juice to taste

Finely chopped coriander cilantro Finely chopped coriander cilantro

Lemon zest to garnish Lemon zest to garnish

Handful mixed seeds to garnish Handful mixed seeds to garnish

Pinch dried red chilli flakes to garnish Pinch dried red chilli flakes to garnish

Salt and pepper to taste Salt and pepper to taste Instructions Instant Pot Method Heat the oil in your pressure cooker using the ‘sauté’ function. Add the onion, garlic and ginger and cook for 5 minutes, stirring, until softened.

Add the spices, salt, tomatoes, sweet potatoes, lentils, chickpeas and stock and stir.

Set vent to sealing and cook on high pressure for 5 minutes, then release the pressure manually.

Stir in some lemon or lime juice to add some acidity – I used 1 tablespoon.

Taste the soup and season with salt and pepper as needed.

Transfer 2-3 ladlefuls of the soup in a blender and process until smooth, or blitz using an immersion blender. Stir this back into the soup.

Taste the soup and adjust the seasoning if needed.Serve the soup garnished with chopped coriander (cilantro), lemon zest and a handful of crunchy seeds. Stovetop Method Heat the oil in a pot. Add the onion, garlic and ginger and cook for 5 minutes over medium-low heat, stirring, until softened.

Add the spices, salt, tomatoes, sweet potatoes, lentils, chickpeas and stock and stir.

Bring to a rolling simmer and then reduce heat and simmer gently for 20-25 minutes.

Transfer 2-3 ladlefuls of the soup in a blender and process until smooth, or blitz using an immersion blender. Stir this back into the soup.

Taste the soup and adjust the seasoning if needed.Serve the soup garnished with chopped coriander (cilantro), lemon zest and a handful of crunchy seeds. Video Notes TIPS, TRICKS AND FAQs This recipe straddles the line between soup and stew – it is very thick and really satisfying. If you wanted to add a bit less stock and serve it over rice or quinoa, then I say go ahead!

You could also pack it with even more nutritious yumminess by adding some leafy greens – stir in some chopped spinach right before serving so that it wilts.

– stir in some chopped spinach right before serving so that it wilts. You can replace the sweet potato with cubed butternut squash or use a bit of both.

Dry or cooked chickpeas: I used ready cooked (canned) chickpeas here, but you could also use dried chickpeas if you wanted. If you use dry chickpeas they will need 40 minutes cooking on high pressure if unsoaked and 25 minutes cooking if soaked overnight. On the stove, cook soaked chickpeas for 40 minutes until soft.

I used ready cooked (canned) chickpeas here, but you could also use dried chickpeas if you wanted. If you use dry chickpeas they will need 40 minutes cooking on high pressure if unsoaked and 25 minutes cooking if soaked overnight. On the stove, cook soaked chickpeas for 40 minutes until soft. Don’t forget to reserve the chickpea brine (aquafaba) – it may come in handy if you want to make vegan macarons !

! The soup will keep for up to 4 days in the fridge. Cool completely before storing.

If you wish to freeze the soup then cool completely, portion into suitable containers and use within 3 months. Allow the soup to defrost in the fridge overnight or transfer to a microwave safe bowl and blast for a couple of minutes. Break the soup up and then heat for two minutes on full power, stir and heat for another minute or until piping hot. Slimming World This soup is completely syn-free provided you replace the olive oil with a low calorie cooking spray such as Fry Light. Nutritional Info Calories: 250 kcal | Carbohydrates: 38 g | Protein: 11 g | Fat: 5 g | Sodium: 604 mg | Potassium: 685 mg | Fiber: 14 g | Sugar: 4 g | Vitamin A: 6425 IU | Vitamin C: 10.8 mg | Calcium: 74 mg | Iron: 4.2 mg Tried this recipe? Mention @supergolden88 or tag #supergoldenbakes

FOLLOW ME ON SOCIAL MEDIA