Sweet Potato & Lentil Soup

Sweet Potato & Lentil Soup
  • Prep: 10
  • Cook: 25 mins
  • Serves: 6

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.

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
Fibre 9 g 2 g
Sodium 731 mg 135 mg

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