Curried Yam and Lentil Soup
This Curried Yam and Lentil Soup is a thick, hearty, and incredibly satisfying meal, packed with fiber and plant-based protein. It's a warming, nutritious, and flavorful dish perfect for a light yet filling dinner.
For 6 servings
Heat olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook for 5-7 minutes, stirring occasionally, until softened and translucent.
Stir in the minced garlic and grated ginger. Cook for another minute until fragrant, being careful not to burn the garlic.
Add the curry powder and cayenne pepper (if using). Cook, stirring constantly, for 1 minute to bloom the spices and release their aromas.
Add the cubed yams, rinsed red lentils, undrained canned diced tomatoes, and vegetable broth to the pot. Stir well to combine all ingredients.
Bring the mixture to a boil, then reduce the heat to low, cover the pot, and simmer for 25-30 minutes, or until the yams and lentils are very tender. Stir occasionally to prevent sticking to the bottom.
Remove the pot from the heat. Use an immersion blender to partially blend the soup directly in the pot, leaving some chunks for texture. Alternatively, carefully transfer about half of the soup to a regular blender, blend until smooth, and then return it to the pot.
Stir in the full-fat coconut milk. Heat the soup gently over low heat for 2-3 minutes, just until warmed through. Do not bring to a boil after adding the coconut milk.
Taste the soup and season with salt and black pepper as needed. Adjust spice levels if desired.
Ladle the hot soup into bowls. Garnish generously with fresh chopped cilantro and serve immediately with a lime wedge for squeezing.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a smoother soup, blend until completely creamy. For more texture, blend only partially, leaving some yam and lentil pieces.
- 2Don't skip rinsing the red lentils; it helps remove any impurities and excess starch, leading to a clearer, better-tasting soup.
- 3If the soup is too thick, add a splash more vegetable broth or water until it reaches your desired consistency. If it's too thin, simmer uncovered for a few extra minutes.
- 4This soup freezes beautifully! Allow it to cool completely before transferring to freezer-safe containers. Thaw overnight in the refrigerator and reheat gently on the stovetop.
Adapt it for your goals.
Greens Boost
Stir in a few handfuls of fresh spinach or chopped kale during the last 5 minutes of simmering for added nutrients.
Protein Power UpProtein Power-Up
Add a can of drained chickpeas or a cup of cooked shredded chicken (if not vegan/vegetarian) along with the coconut milk for extra protein.
Spice VariationSpice Variation
Experiment with different curry pastes or powders, or add a pinch of garam masala at the end for a deeper, more complex flavor profile.
Why this is on our healthy list.
Rich in Fiber
Yams and lentils are excellent sources of dietary fiber, promoting digestive health, satiety, and helping to regulate blood sugar levels.
Plant-Based Protein
Red lentils provide a significant amount of plant-based protein, essential for muscle repair, growth, and overall body function, making this soup very filling.
Vitamin & Mineral Rich
Yams offer a good source of Vitamin A (beta-carotene) and Vitamin C, while lentils contribute iron, folate, and B vitamins, supporting immunity and energy.
Frequently asked questions
Yes, this soup is perfect for meal prep! Its flavors deepen overnight. Store it in an airtight container in the refrigerator for up to 4-5 days.
