Spiced Lentil and Roasted Kumara Soup

Spiced Lentil and Roasted Kumara Soup

Spiced red lentil and roasted kumara soup with garlic and coriander. A tasty vegetable soup that will warm you up in winter.
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Details
  • 2
  • 11
  • 45 mins
  • Easy
Nutrition
  • Energy 877kj
  • Protein 12g
  • Carbohydrates 30.9g
  • Total fats 2.7g
  • Saturated fat 0.5g
  • Dietary fibre 6.7g
  • Sodium 296mg

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

Method

  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.
  3. Add spices; cook, stirring, for 30 seconds or until fragrant. Stir in lentils, remaining stock and the water; bring to the boil.
  4. Reduce heat; simmer, uncovered, for 15 minutes or until lentils are tender.
  5. Add kumara. Cook for 5 minutes. Cool mixture for 10 minutes.
  6. Blend or process mixture until smooth. Return mixture to pan; stir until hot.
  7. Combine yoghurt and coriander in a small bowl. Serve soup topped with yoghurt mixture and extra coriander leaves, if you like.

 

Dietitian Notes / Recipe Tips

This soup can be made a day ahead and stored 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. 

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