Roasted Sweet Potato and Carrot Soup with Red Lentils

Vegetarian or Vegan Sweet Potato and Carrot Soup in a bowl garnished with croutons.

Roasted Sweet Potato and Carrot Soup with Red Lentils

My creamy Roasted Sweet Potato and Carrot Soup makes a delicious and satisfying dinner or lunch, on the table in about 45 minutes. As red lentils simmer with onions on the stove, sweet potatoes, carrots and garlic roast in the oven, bringing out their natural sweet flavors. Rosemary and ginger add warmth and interest. Once out of the oven, blend all the ingredients together for a cozy flavor packed meal.

Course Dinner, Lunch, Side

Cuisine American

Diet Vegan, Vegetarian

Keyword Roasted Sweet Potato and Carrot Soup, Sweet Potato and Carrot Soup, Sweet Potato Carrot Ginger Soup

Prep Time 20

Cook Time 25

Total Time 45

Servings Servings

Calories 444kcal

Author Traci York

Ingredients

1 1/3 pounds (600 grams) Red Garnet Sweet Potatoes about 2 small potatoes, peeled and diced into about 1" chunks, (4 cups 530 grams)
11 ounces (320 grams) Orange Carrots about 3 medium carrots, unpeeled, diced into about 1" chunks (2 cups)
3 tablespoons Olive Oil divided
1/2 Large Head of Garlic plump cloves, about 3 large or 6 small cloves
1 1/4 cups (155 grams) Diced Yellow Onion medium dice, about one large onion
1 cup (180 grams) Dry Red Lentils
1 1/2 tablespoon Fresh Grated Ginger no need to peel
3 inch (7.6 centimeters) Stem of Fresh Rosemary leaves removed, stem discarded
1/4 teaspoon Fine Sea Salt adjust to taste
7 cups (1.65 kilograms) Vegetable Broth I use low sodium broth
3 teaspoons Fresh lemon Juice adjust to taste + serve lemon wedges on the side
1/2 cup (100 grams) Heavy Cream*
Fresh Ground Black Pepper

Instructions

Roast the Veggies:

Arrange an oven rack in the center of the oven and preheat to 425 Fahrenheit (218 Celsius).
On a large sheet pan lined with parchment paper, add the sweet potatoes and carrots. Drizzle with 2 tablespoons of olive oil and toss. Arrange in one even layer.
Break the head of garlic in half and cut a small portion of the tips off the cloves to expose the garlic. On a small piece of foil, drizzle exposed garlic with 1 teaspoon of olive oil. Wrap tightly and transfer it to the sheet pan with the potatoes and carrots.
Roast the veggies and garlic for about 20-25 minutes or until fork tender and just starting to caramelize on some of the edges.
Remove from oven, open the foil packet and allow the garlic to cool. Set aside.

Make the Soup:

Meanwhile, in a 4 quart Dutch oven or soup pot, add 2 teaspoons of oil and heat until shimmering. Transfer the onions to the pot and saute for about 7 - 8 minutes on medium heat or until softened and just starting to brown around the edges.
To the onions, add the lentils, rosemary leaves, salt and ginger. Stir. Pour in the veggie broth. Bring to a simmer, turn to medium low and put the lid on the pot. Cook on a low simmer for about 10-12 minutes or until the lentils are broken down and are soft. Remove from heat.
Transfer the roasted sweet potatoes and carrots to the lentil mixture. Squeeze out the now soft garlic, into the soup pot and discard the skin. Stir.
Using an Immersion Blender **, purée the soup until it's smooth and creamy. Add the lemon juice and drizzle in the cream. Add a few twists of fresh black pepper. Stir. Taste for salt (I add up to 1/4 tsp more) and more lemon juice if desired.
Return to medium low heat to warm through.
Ladle into soup bowls and share with crusty sourdough bread, sourdough croutons, garlic butter croutons.

How to Store / Reheat:

Cool completely, then store in lidded containers (or Mason jars) in the refrigerator for up to three days. Transfer to the freezer for longer storage. Thaw overnight in the fridge, reheat on medium low on the stove top.

Video

Notes

*Vegan/Dairy Free: omit the heavy cream and use full fat coconut milk or unsweetened Homemade Cashew Milk.

**Blending: if using a blender like this Vitamix High Speed Blender rather than an immersion blender to puree the soup, blend in two batches, leaving the steam plug vented.

Nutrition