Kumara and Red Lentil Soup
Warm, comforting, and packed with wholesome ingredients, this kumara and red lentil soup is the ultimate nourishing meal. Featuring the natural sweetness of kumara (sweet potato), protein-rich red lentils, and fragrant spices like cumin, coriander, and turmeric, this velvety soup is both hearty and healthful. Coconut milk adds a touch of creaminess, while freshly grated ginger and garlic deliver a boost of flavor and immune-boosting goodness. Ready in just 45 minutes, this plant-based soup is perfect for weeknight dinners or meal prep. Serve it garnished with fresh cilantro and a squeeze of lemon for a vibrant, citrusy finish. Whether you're following a vegan or gluten-free diet, this kumara and red lentil soup will satisfy your cravings while nourishing your soul.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, diced yellow onion
- 3 large, minced garlic cloves
- 1 tablespoon, grated fresh ginger root
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon ground turmeric
- 500 grams, peeled and diced kumara (sweet potato)
- 1 cup, rinsed and drained red lentils
- 4 cups vegetable stock
- 1 cup coconut milk
- 1 teaspoon, or to taste salt
- 0.5 teaspoon, or to taste black pepper
- 0.25 cup, chopped (optional, for garnish) fresh cilantro (coriander leaves)
- 4 pieces (optional, for serving) lemon wedges
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 3-4 minutes until softened and translucent.
Stir in the minced garlic and grated ginger, cooking for 1-2 minutes until fragrant.
Add the ground cumin, ground coriander, and ground turmeric. Stir well to coat the aromatics in the spices, cooking for 1 minute to toast the spices.
Add the diced kumara and stir to coat in the spice mixture.
Stir in the red lentils, then pour in the vegetable stock. Increase the heat to high and bring the mixture to a boil.
Reduce the heat to low, cover the pot, and simmer for 20 minutes, or until the kumara is tender and the lentils are fully cooked.
Using an immersion blender, carefully blend the soup until smooth. Alternatively, transfer the soup in batches to a countertop blender to blend, then return the soup to the pot.
Stir in the coconut milk, then season with salt and black pepper to taste. Heat gently until warmed through, but do not boil.
Ladle the soup into bowls and garnish with chopped fresh cilantro, if desired. Serve with a lemon wedge on the side for an added burst of flavor.
Nutrition Facts
Calories |
488 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.3 g | 13% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1131 mg | 49% | |
| Total Carbohydrate | 84.6 g | 31% | |
| Dietary Fiber | 14.1 g | 50% | |
| Total Sugars | 16.3 g | ||
| Protein | 20.1 g | 40% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 120 mg | 9% | |
| Iron | 6.0 mg | 33% | |
| Potassium | 1547 mg | 33% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
