A super creamy blend of sweet potatoes, red lentils and the flavour and nutrition of hemp hearts. This dairy-free soup has a slight sweetness rounded out with notes of garlic, ginger and optional
cider vinegar. Plus, it’s also gluten-free.

Prep Time – 10 minutes
Cook Time – 35 minutes
Serves 8


2 Tbsp. olive oil
2 medium sweet potatoes, peeled and diced
1 small white onion, chopped
2 cloves garlic, minced
1 Tbsp. fresh ginger root, minced
½ tsp. ground turmeric
1 cup split red lentils, rinsed
1 can of crushed tomatoes
5 cups filtered water
⅓ cup hemp hearts
1 cup full-fat coconut milk
salt & pepper to taste
2 Tbsp. apple cider vinegar (optional)


  1. In a large soup pot, heat the olive oil. Add the diced onions, garlic and ginger and cook until slightly browned and fragrant (about 5 minutes). Add the sweet potatoes, turmeric, crushed tomatoes, red lentils and stir to combine. Add in the filtered water and stir to combine.
  2. Bring the soup to a boil then reduce heat and let simmer for 25-30 minutes or until the sweet potatoes are easily pierced with a fork and lentils are fully cooked.
  3. Remove the pot from the heat. Add in the hemp hearts and coconut milk (and optional apple cider vinegar) and using an immersion blender, puree the soup until smooth. Season with salt and pepper as desired.
  4. Serve with a sprinkle of hemp hearts for garnish and fresh cracked pepper.

Nutrition facts per serving Calories 213; protein 10 g; fat 10 g; carbs 23 g.

You may also like: Minty Pea Soup

Photography – Heidi Richter

IMPACT Fall Fitness & Food Issue

Read This Story in Our 2023 Fall Fitness & Food Issue
Featuring this year’s winners of the Amazing Race Canada, Ty Smith and Kat Kastner on our cover. Inside our latest issue, you’ll find all the inspiration you need to carry you through the autumn season. From delicious high-protein recipes and how to resist the crunch of potato chips to running through the high peaks of the Colorado Rockies and the latest in nutrition and fitness, these pages are packed with expert knowledge and advice.