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Spiced Lentil and Roasted Kumara Soup

Serves 2

Ingredients

1 small kumara (orange sweet potato, 250g), cut into 2cm (3/4 inch) cubes

Cooking-oil spray

1 small brown onion (80g) chopped coarsely

1 clove garlic, crushed

½ cup (125ml) salt-reduced vegetable stock

½ teaspoon each ground cumin and coriander

¼ teaspoon turmeric

¼ cup (50g) dried red lentils, rinsed, drained

2 cups (500ml) water

1/3 cup (95g) low-fat plain yoghurt

2 tablespoons finely chopped fresh coriander

Cooking instructions

  1. Preheat oven to 220 degrees Celsius. Place kumara on a baking-paper-lined oven tray; spray with oil. Bake for 25 minutes until golden and tender.
  2. Meanwhile, cook onion, garlic and 2 tablespoons of the stock in a medium saucepan over high heat, stirring, for three minutes or until onion is tender. Add spices; cook, stirring, for 30 seconds or until fragrant. Stir in lentils, remaining stock and the water; bring to the boil. Reduce heat; simmer, uncovered, for 15 minutes or until lentils are tender. Add kumara. Cook for 5 minutes. Cool mixture for 10 minutes.
  3. Blend or process mixture until smooth. Return mixture to pan; stir until hot.
  4. Combine yoghurt and coriander in a small bowl. Serve soup topped with yoghurt mixture and extra coriander leaves, if you like.

 

TIPS: Soup can be made a day ahead; store covered in the fridge. Freeze the soup without the yoghurt mixture in an airtight container for up to 3 months. Defrost in the fridge overnight and reheat in a small saucepan on the stove over medium heat for about 10 minutes or until hot. 

 

Preparation Time: 45 hrs

Nutritional Information:

 

Per serve

Energy

877kJ

Protein

12g

Fat

2.7g

Saturated Fat

0.5g

Carbohydrate

30.9g

Fibre

6.7g

Sodium

296mg

Spiced Lentil and Roasted Kumara Soup

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