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| Persian-Style Sweet Potato, Carrot & Red Lentil Soup |
Lentils and meals based on lentils have been around for centuries. And a lentil soup or dahl is one of those reliable, no‑nonsense dishes that works any night of the week. This version uses everyday vegetables - onion, carrot, celery and sweet potato - cooked slowly so they soften and build flavour. The lentils absorb the spices and stock as they simmer, giving the soup body without needing cream or thickeners. Once cooled, a quick blitz brings everything together into a chunky, rustic texture that still shows off the vegetables rather than turning them into a smooth purée.
The spice base is simple: curry powder, ginger paste, cinnamon and black pepper. These add warmth and depth without overpowering the vegetables. If you’ve ever wondered about the difference between a sweet British curry powder and a Madras curry powder, it mostly comes down to heat and intensity. Sweet British curry powder is mild, and slightly sweet. A Madras curry powder is hotter, darker and more robust, with a noticeable chilli kick. Using a sweet British blend keeps the soup mellow; using Madras will give it more punch. Both work - it just depends on the result you want but I would comment that the quantity used in this recipe aren't significant enough for the soup to be overly spicy or hot.
Once the soup has simmered and the vegetables are soft, remove the celery and bay leaves and blitz the mixture until chunky. You’re aiming for texture, not smoothness. If you don’t have a food processor, a potato masher does the job well enough.
Serve the soup hot with chopped parsley or coriander and warm pita or crusty bread. It’s straightforward, economical, and built from ingredients most people already have on hand. A solid, practical recipe that earns its place in regular rotation.
Ingredients (Serves 4)
- 2 tbsp olive oil
- 1 large brown onion, roughly chopped
- 3-4 medium carrots, peeled and diced
- 1 medium sweet potato, peeled and cubed
- Handful of celery leaves
- 200g dried red lentils, rinsed (about 1 cup)
- 2 cloves garlic, peeled and crushed
- 1 tsp ginger paste (or one 1 thumb-sized piece of ginger, finely grated)
- 1 tsp ground coriander
- 6-8 fennel seeds or 1/2 tsp ground fenugreek
- 1 tbsp medium Madras curry powder
- 1 tsp ground turmeric
- 1 cinnamon quill
- 2-3 bay leaves, fresh or dried
- 1.5 litres water
- 2 vegetable stock cubes
To serve
Chopped coriander leaves
Natural yoghurt to swirl (or coconut yoghurt to keep it vegan)
Warmed pita or bread of your choice to serve
Heat the oil in a pan over medium heat and sauté the onion, garlic, carrot and sweet potato. Reduce the heat to low, cover, and let the vegetables sweat for 3–4 minutes. Add the celery and cook for a further 1–2 minutes.
Add the spices, cinnamon quill, ginger paste and lentils, stirring so the lentils absorb the flavours in the pan. Crumble in the vegetable stock cubes and add enough water to cover the mixture. Season with ground sea salt and black pepper. Cover and simmer gently for 5 minutes. Stir, add more water to maintain a slurry consistency, and continue simmering for another 5 minutes.
Remove the pan from the heat, take out the celery and bay leaves, and allow the mixture to cool.
Once cool, blitz in a food processor to achieve a thick texture (not smooth), or mash with a potato masher if you prefer.
Serve hot in warm bowls with chopped fresh parsley or coriander, alongside pita or crusty bread.
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