Creamy Carrot, Sweet Potato & Lentil Soup

Step aside, French onion soup and au revoir, buttery bisque! This creamy soup with lentil topping is a great meal during this season of transition from colder to warmer weather or, depending on where you are, from warmer to colder weather.

The soup is a great way to detox since it’s easy to digest and packed with nutrients, especially beta-carotene, that will have your skin glowing. The lentil-walnut topping lightens the dish and adds protein and fiber to turn it into a hearty meal. Lentils are packed with folic acid and protein and the walnuts add an omega-3 boost, making this a great energy-boosting meal, but also comfort food thanks to the sweet potato and creaminess of the soup. It’s half-salad, half-soup and all delicious.

This is an easy make-ahead meal to serve to a crowd or keep leftovers for yourself and enjoy the next day. Bon appétit!

Creamy Carrot-Sweet Potato Lentil Soup

Serves 2

Soup Ingredients

  • 2 large carrots
  • 1 sweet potato (around 1 cup, diced)
  • Salt/pepper to taste
  • 1 Tbsp. of coconut oil
  • 1 red onion
  • 2 cloves of garlic
  • 1 leek
  • A piece of fresh ginger, to taste


  • a pinch of cinnamon
  • ½ cup of coconut milk or almond milk
  • 1 cup of water (or more, depending on the size of your sauce pan — enough to cover the vegetables.)

Lentil topping ingredients

  • ½ cup of French / “Du Puy” /green lentils, cooked
  • 1 tsp. of Dijon mustard
  • 1 tsp. of apple cider vinegar
  • 1 tsp. of lemon juice
  • 1 Tbsp. of olive oil (or ½ Tbsp of olive oil and ½ Tbsp of walnut oil)
  • 1 tsp. of maple syrup
  • A pinch of each of (or as many as you have or like of) the following spices: coriander, cinnamon, cayenne, cumin, turmeric, black pepper, sea salt, nutmeg, cloves, cardamom)

Optional (for an even creamier texture)

  • 2 tsp. of tahini

Final touches

  • 2 Tbsp. of walnuts, toasted

Optional garnish (if you’re fancy)

  • a few sprigs of herbs such as parsley or cilantro
  • handful of arugula or spicy mustard greens and
  • drizzle of walnut oil

Directions for soup

Add onion, garlic, ginger and leeks to a sautée pan on medium heat with coconut oil. Sautée for a few minutes or until the onions are translucent.

Peel and chop carrot and sweet potato into 1-inch chunks. Sautée for another few minutes.

Add spices. Cover vegetables with water. Lower heat, cover and let simmer until the veggies are soft. Add to a blender (preferably a Vitamix for the creamiest texture imaginable!) or mix with an immersion blender until smooth.

Add coconut or almond milk and stir.

For the lentil-walnut topping: Whisk all dressing ingredients together. Pour over lentils and mix well.

To serve. Warm soup over the stove. (The soup should be thick so it can hold the lentil topping … and fill you up!) Pour into a bowl, top with lentil mixture and toasted walnuts. Add garnish.

Bon appétit!

Rebecca Leffler’s new book “Green, Glam & Gourmande” is available here.

Photo Credit: Sandra Mahut

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About the Author
Rebecca Leffler is an American journalist / writer / optimist who recently traded the red carpets of Paris for the green carpet in NYC. The former France Correspondent of The Hollywood Reporter and French TV personality has written a cookbook / healthy lifestyle guide that will be released in France in February. Rebecca is also behind GREEN CHIC By Lafleur, a concept launched at the Cannes Film Festival that brings together "green" brands from the film, fashion, food and art worlds. The GREEN CHIC lifestyle is all about finding beauty inside and out and proves that living green can also be très chic. You can follow Rebecca's green adventures adventures at her blog, on FacebookTwitter, and Instagram