Healthy Sweet Potato & Lentil Soup Recipe
Ingredients
- spray olive or canola oil spray
- 2 onions, chopped
- 3 carrots, chopped
- 3 stalk celery, chopped
- 3 cloves garlic, chopped
- 1 tbs ground cumin
- 1 zucchini, chopped
- 1 sweet potato, chopped
- 3 x 400 g cans no-added-salt brown lentils, drained and rinsed
- 3 tsp reduced-salt vegetable stock
- 12 slices wholemeal or multigrain bread, 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, stock powder and 1 1/2 L water; stir until well combined.
- Bring to the boil and simmer, partially covered, for 15 minutes until vegetables are tender.
- Ladle soup into bowls and sprinkle with coriander, if desired. Serve with bread or toast.
Serving Suggestion: Ladle individual portions into ziplock bags, squeeze the air out, seal and freeze.
Comment: *To make this meal gluten free, use gluten free bread or add 1 cup of cooked brown rice to each bowl just before serving.
Healthy tip!
Chilli, lemon and herbs add flavour - great alternatives to butter and salt!
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 2006 kJ | 301 kJ |
| 479 Cal | 72 Cal | |
| Protein | 25 g | 4 g |
| Fat, total | 8 g | 1 g |
| — saturated | 1 g | 0.1 g |
| Carbohydrate | 66 g | 10 g |
| — sugars | 12 g | 2 g |
| Sodium | 627 mg | 94 mg |
| Fibre | 18 g | 3 g |
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