Sweet Potato & Lentil Soup
- Dairy free
- Egg free
- Gluten free
- Nut free
- Vegetarian
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
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.
Method
- Lightly spray a large pot with oil and place on medium to high heat.
- Add onion, carrots and celery. Cook for 5 minutes, stirring often, until vegetables have softened.
- Stir in garlic and cumin, cook for 1 minute until fragrant.
- Add zucchini, sweet potato, lentils (including the water they are canned in), stock and water; stir until well combined.
- Bring to the boil and simmer, partially covered, for 20 minutes until vegetables are tender.
- 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.
LiveLighter ®© State of Western Australia 2026, reproduced with permission.
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 |