Sweet Potato & Lentil Soup
Prep: 10 mins
Cook: 25 mins
6 serves Serves: 6
4
4
A simple and filling homemade soup
5

Ingredients

  • olive or canola oil spray
  • 1 large onion, diced
  • 2 carrots, peeled and diced
  • 2 sticks celery, diced
  • 3 cloves garlic, crushed
  • 1 tbs ground cumin
  • 1 small zucchini, diced
  • 500 g sweet potato, peeled and diced
  • 2 x 420 g cans no-added-salt brown lentils, undrained
  • 1 L salt-reduced chicken stock
  • 500 mL water
  • fresh coriander, chopped, to serve

Method

  1. Lightly spray a large pot with oil and place on medium to high heat.
  2. Add onion, carrots and celery. Cook for 5 minutes, stirring often, until vegetables have softened.
  3. Stir in garlic and cumin, cook for 1 minute until fragrant.
  4. Add zucchini, sweet potato, lentils (including the water they are canned in), stock and water; stir until well combined.
  5. Bring to the boil and simmer, partially covered, for 20 minutes until vegetables are tender.
  6. Ladle soup into bowls and sprinkle with coriander, if desired.

Hint
Increase the amount of water for a thinner soup, or process half the soup with a blender or stick mixer for a thicker texture.


Variations

  • To make this soup vegetarian or vegan, use meat-free stock eg. vegetable stock or "chicken-style" stock
  • Add one thinly sliced fresh long red chilli to the onion for some spice and serve with a dollop of natural yoghurt.

Healthy tip!

Still hungry? Try a side of salad or vegies before going for seconds.

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Nutrition Information

per serving per 100g
Energy 1055 kJ 194 kJ
Protein 14 g 2 g
Fat, total 8 g 1 g
— saturated 0.6 g 0.1 g
Carbohydrate 34 g 6 g
— sugars 10 g 2 g
Sodium 731 mg 135 mg
Fibre 9 g 2 g

Member comments & rating

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Comments (5)

  • Avatar

    Not too bad
    Jeanette Klowss
    Posted on: 25 May 18

  • Avatar

    I was taught to use what ingredients were already in the cupboard. So I used butternut pumpkin and had 2 other tins (chickpeas and 4 bean mix) and used those instead of the lentils. It was great! A very popular soup.
    Wendy Kippin
    Posted on: 17 May 18

  • LiveLighter

    Excellent point Penny! I've added a note in the variations. Cheers, Anne
    LiveLighter
    Posted on: 18 Apr 18

  • Avatar

    sounds yummy but maybe if you are putting it under the vegan section change the chicken stock to vegetable stock
    penny ould
    Posted on: 16 Apr 18

  • Avatar

    This is really nice. I swapped sweet potato for pumpkin because we had heaps of home grown pumpkin that needed using, and it turned out great. Served it with home made bread. Even the boys liked it!
    April Foord
    Posted on: 09 Apr 18

Rating (1 ratings)

4




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