Recipe description
June 2, 2026
Sweet Potato Red Lentil Soup
Comforting, fiber-rich soup that supports digestion and gut balance.
High Fiber
Fiber Rich
92%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from lentils, potatoes, and vegetables.
- Colorful plant foods offer polyphenols and diversity.
- Plant-based protein with gentle spices supports gut-friendly meals.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
2 servings
Sweet potato
2
piece
Lentils
1
cup
Onion
1
piece
Garlic
2
clove
Carrot
1
piece
Vegetable broth
4
cup
Oil, olive
1
tablespoon
Salt
1
teaspoon
Black pepper
1
pinch
Seed, cumin
1
teaspoon
Lemon juice
1
tablespoon
Instructions
1
Heat olive oil in a large pot over medium heat.
2
Add chopped onion, garlic, and carrot, and sauté until softened.
3
Stir in the cumin and cook for 1 minute.
4
Add diced sweet potatoes, red lentils, vegetable broth, salt, and black pepper.
5
Bring to a boil, then reduce heat to simmer for 20-25 minutes or until the lentils and sweet potatoes are tender.
6
Stir in the lemon juice before serving.
Nutrition
320 kcal
Calories
14 g
Protein
48 g
Carbohydrates
10 g
Fiber
6 g
Sugar
8 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
Is this soup vegan and dairy-free?
Yes. It’s made from plant-based ingredients (sweet potato, red lentils) and contains no dairy.
Is this soup gluten-free?
Naturally gluten-free, but check any stock or thickeners you use to ensure they’re gluten-free.
How should I store leftovers?
Cool, then refrigerate in an airtight container for 3–4 days; or freeze for 2–3 months.
Can I make this in a slow cooker or Instant Pot?
Yes. Sauté aromatics, then add ingredients and simmer until tender. Instant Pot: high pressure 8–12 minutes with natural release; slow cooker: 4–6 hours on high or 6–8 on low.
How can I adjust the protein or fiber?
Lentils already provide protein and fiber. To increase protein, add more lentils or another legume; to boost fiber, keep potato skins on and add extra vegetables high in fiber.
What toppings or serving ideas pair well?
Fresh herbs, a drizzle of olive oil, toasted seeds, or a dairy-free yogurt.
How spicy is it and how can I adjust the heat?
It's mild; add chili flakes or black pepper to taste.
Can this be made ahead or frozen?
Yes. It stores well in the fridge and freezes nicely for longer storage.
How can I make it creamier without dairy?
Blend part or all of the soup with an immersion blender; or stir in a splash of non-dairy milk at the end.
Are there common allergens to watch for?
Naturally dairy- and gluten-free, but legumes can cause gas for some people; start with a small portion and rinse lentils well.