Sweet Potato, Rainbow Carrots, & Red Lentil Soup – Nutritious and Delicious

As the leaves begin to turn and the air takes on a crispness that whispers of autumn’s approach, my thoughts invariably drift to the comfort of warm, hearty soups. It’s Ellen Allard here, from Foodies of New England, where we’re all about embracing the seasonal shifts with recipes that not only nourish the body but also warm the soul. Today, I’m eager to share with you a recipe that has become a cherished staple in my kitchen: Sweet Potato, Rainbow Carrots, & Red Lentil Soup.

This dish is born out of a love for the vibrant hues of fall produce and a desire to create something that is both nutritious and heartwarming. The inspiration struck on a brisk walk through the local farmers’ market, where the array of colorful carrots and robust sweet potatoes caught my eye, their earthy tones mirroring the changing leaves above. It seemed only natural to pair them with the comforting texture of red lentils, creating a soup that is as visually stunning as it is delicious.

Sweet Potato, Rainbow Carrots, & Red Lentil Soup

Sweet Potato, Rainbow Carrots, & Red Lentil Soup

Sweet Potato, Rainbow Carrots, & Red Lentil Soup

Sauté onions, then add sweet potatoes, carrots, mushrooms, lentils, stock, rosemary, salt, and pepper. Simmer until soft, blend, and adjust spices.
Prep Time 10 minutes
Cook Time 30 minutes
Course Soup
Cuisine English
Servings 4 people
Calories 236 kcal


  • 1 soup pot


  • 1 tablespoon olive oil
  • 1 Large onion chopped
  • 2 Medium sweet potatoes chopped
  • 4 carrots different color if you can find, sliced
  • 1 cup sliced mushrooms
  • 1 cup red lentils rinsed and picked over to remove stones
  • 1 32 oz. container vegetable stock
  • 1 teaspoon fresh rosemary chopped
  • salt and pepper to taste


  • Heat oil in a soup pot. Add onions and saute until softened and fragrant.
  • Add sweet potatoes, carrots, and mushrooms. Stir for a minute and then add lentils, vegetable stock, rosemary, salt and pepper.
  • Simmer for 25 minutes (or more as needed) until lentils are cooked through and vegetables are soft.
  • Remove some of the vegetables and then use an immersion blender to puree the remaining soup.
  • Return the vegetables to the pureed soup. Adjust spices to taste.



As the soup cooks, the ingredients will meld together, with the lentils and vegetables becoming tender. Once everything is cooked through, remove the bay leaf and blend the soup to your desired consistency, whether you prefer it completely smooth or with some texture remaining for a rustic feel.
Keyword Carrot, Potato, Red Lentil

Alternative Methods

Sweet Potato, Rainbow Carrots, & Red Lentil Soup

For a more substantial meal, one might choose to puree only half of the soup, leaving the rest chunky. This method provides a delightful contrast in textures, with the creaminess of the pureed portion mingling with the satisfying bite of whole lentils and vegetable pieces. It’s a reminder of the rustic origins of soup-making, where every spoonful tells a story of the ingredients’ journey from earth to bowl.

For those seeking a richer texture, consider roasting the sweet potatoes and carrots before adding them to the soup. Roasting can intensify the natural sugars within the vegetables, bringing out a caramelized depth that melds beautifully with the earthiness of the lentils. The act of roasting, with its warm, inviting aroma, can make the kitchen feel like the heart of the home, where flavors are crafted with patience and care.

Alternatively, for a more refreshing take, one could add a hint of citrus or ginger to the soup. A squeeze of fresh orange juice or a spoonful of grated ginger can introduce a bright note that cuts through the richness, invigorating the palate. It’s delightful how such simple twists can transform the experience of a dish, offering a surprising zing that may elicit smiles and curious inquiries from those gathered around the table.

Another variation could involve playing with spices to bring warmth and complexity. A pinch of cumin, coriander, or even a dash of cinnamon could be added to create a subtle backdrop of spice that complements the sweetness of the vegetables. The act of seasoning the soup is akin to painting on a canvas, where each spice adds a new hue and emotion to the overall picture.

Cooking Tips

Sweet Potato, Rainbow Carrots, & Red Lentil Soup

Rainbow carrots are not just visually appealing but also bring a variety of flavors; some may taste sweeter, while others have a more nuanced, almost spicy undertone. Their colors survive the cooking process, providing little bursts of vibrancy in the finished dish. It’s a gentle reminder of the diversity of nature and how it can bring joy to the simple act of eating.

Red lentils are a humble yet powerful ingredient. As they cook, they soften and break down, thickening the soup and giving it body and substance. There’s something deeply satisfying about watching the lentils transform, knowing they are packed with protein and fiber, turning the soup into a meal that’s as filling as it is delicious.

When it comes to seasoning, a light hand can allow the natural flavors of the main ingredients to shine through. A hint of cumin or smoked paprika can add a layer of complexity without overpowering the sweetness of the vegetables. The stirring of the pot becomes a rhythmic motion, a quiet moment to reflect on the alchemy taking place within.

Blending the soup to the desired consistency is a personal choice. Some prefer it completely smooth, creating a silky texture that glides over the palate, while others enjoy leaving a few chunks for a more rustic feel. The blending process is also a chance to adjust the thickness, adding a bit more broth or water if needed, to achieve the perfect spoonable delight.

Serving Suggestion

Sweet Potato, Rainbow Carrots, & Red Lentil Soup

Serving Sweet Potato, Rainbow Carrots, & Red Lentil Soup is an opportunity to provide warmth and comfort in a bowl. As the soup simmers, the kitchen fills with an inviting aroma that hints at the nurturing meal to come. The vibrant orange of the sweet potatoes and the varied hues of the rainbow carrots create a visual warmth that is echoed in the taste. The red lentils dissolve into a creamy consistency, thickening the soup and providing a satisfying heartiness.

When it’s time to serve, ladling the soup into deep, individual bowls can make each person feel cared for, as if they are receiving their own special cauldron of coziness. The steam rising from the bowl carries the promise of the rich, earthy flavors to come. A dollop of yogurt or a swirl of cream on top of each serving adds a luxurious touch, and a sprinkle of fresh herbs can offer a burst of color and a hint of freshness that cuts through the soup’s richness.

Imagine the soup being served on a chilly evening, the bowls cradled in hands as diners are wrapped in the warmth of both the soup and the convivial atmosphere. The act of breaking bread together, perhaps with a crusty loaf passed around the table, allows for a moment of connection as each tear of bread becomes a tool for savoring every last drop of the soup. The experience is one of nourishment for the body and soul, where the simple pleasure of a well-crafted soup can evoke feelings of contentment and gratitude.

FAQs about Sweet Potato, Rainbow Carrots, & Red Lentil Soup

Sweet Potato, Rainbow Carrots, & Red Lentil Soup

Here are some thoughtful responses to potential questions:

  • What can I use instead of red lentils? While red lentils are preferred for their quick cooking time and creamy texture, you may substitute them with other types of lentils. Keep in mind that green or brown lentils will take longer to cook and may not break down as completely, resulting in a soup with more texture.
  • Can I make this soup in a slow cooker? Absolutely. The beauty of this soup lies in its adaptability. To make it in a slow cooker, simply add all the ingredients except for the coconut milk and cook on low for 6-8 hours or on high for 3-4 hours. Stir in the coconut milk just before serving to preserve its fresh taste and creamy consistency.
  • Is this soup suitable for freezing? Yes, this soup freezes well. Allow the soup to cool completely before transferring it to freezer-safe containers. It can be stored in the freezer for up to 3 months. Thaw overnight in the refrigerator and reheat gently on the stove or in the microwave, adding a little water if necessary to adjust the consistency.
  • How can I adjust the thickness of the soup? The thickness of the soup can be easily adjusted to your liking. If the soup is too thick after cooking, simply add more vegetable broth or water until you reach the desired consistency. If it’s too thin, continue to simmer it uncovered to reduce and thicken.
  • What toppings work well with this soup? Toppings can add an additional layer of flavor and texture. Consider a dollop of yogurt or sour cream, a sprinkle of fresh herbs like cilantro or parsley, toasted nuts or seeds for crunch, or a drizzle of olive oil for richness.

In conclusion, this Sweet Potato, Rainbow Carrots, & Red Lentil Soup is a vibrant and nourishing addition to any food lover’s recipe collection. The rich tapestry of colors from the sweet potatoes and rainbow carrots, coupled with the hearty red lentils, creates not only a visually stunning dish but also one that is packed with nutrients and flavors. It’s a soup that warms the soul and pleases the palate, perfect for those crisp New England days when comfort food is most appreciated.

The beauty of this soup lies in its simplicity and the depth of flavor achieved through the combination of earthy, sweet, and savory elements. It’s a testament to the culinary diversity celebrated by Foodies of New England, where traditional ingredients are transformed into contemporary, wholesome dishes. Whether you’re a seasoned chef or a home cook, this soup is approachable yet impressive, making it a wonderful choice for both quiet evenings at home and festive gatherings.

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