Healthy Sweet Potato & Lentil Soup Recipe
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
- 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.
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!
Try mustard instead of mayonnaise to add extra flavour to your salads and sandwiches.
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Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 1055 kJ | 194 kJ |
| 252 Cal | 46 Cal | |
| 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)
-
Not too bad
Anonymous
Posted on: 25 May 18 -
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 -
Excellent point Penny! I've added a note in the variations. Cheers, Anne
LiveLighter
Posted on: 18 Apr 18 -
sounds yummy but maybe if you are putting it under the vegan section change the chicken stock to vegetable stock
Anonymous
Posted on: 16 Apr 18 -
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
