SWEET POTATO & LENTIL SOUP
Sweet potato and lentil soup is one of my favourite soups. It’s quick, easy and full of nutrients. It also makes a change from pumpkin soup!
A bit about sweet potato
Sweet potatoes are highly nutritious, and a great addition to your diet. They come in a variety of colours – orange, purple or white. They are rich in fibre, antioxidants and vitamins and minerals such as vitamins A, C and B6, as well as, magnesium, manganese and potassium.
Sweet potatoes contain both soluble and non-soluble fibre, making them great for gut health and keeping you full for longer. The soluble fibre helps bulk up stool and reduce constipation, while the non-soluble fibres are a food source for the beneficial bacteria living in your large intestine. Therefore, fibre-rich diets have been linked to better bowel motions and a reduced risk of colon cancer.
Sweet potatoes are important for immunity and eye health. Orange sweet potatoes get their colour from the antioxidant beta-carotene. The body converts beta-carotene into vitamin A, which is essential for good immunity and eye health. Additionally, vitamin A is also important for gut health, it helps reduce gut inflammation and helps keep the lining of your gut healthy.
Sweet potatoes have a relatively low GI, making them good for blood sugar regulation and safe for people with diabetes. The sugars contained within them are slowly released into the bloodstream, thus reducing blood sugar spikes.
You can read about the different types of lentils and their health benefits here.
Sweet Potato and Lentil Soup
1 Tb’s olive oil
2 cloves garlic, crushed
1 Tb’s grated ginger
2 Tea’s curry powder
3 carrots, diced
1 large sweet potato, diced
1 cup lentils – soak the lentils overnight in a big bowl of water, then rinse well
1.5L water or vegetable stock
1 lemon, juiced
Heat olive oil in a large saucepan. Fry onion for 2-3 minutes. Add garlic, grated ginger and curry powder. Cook for 30 seconds, stirring to stop the spices burning.
Add carrots, sweet potato, lentils and 1.5L water or stock. Stir well. Season with salt and pepper.
Simmer with the lid on until the vegetables and lentils are cooked, 30-40minutes. More water can be added if the consistency is too thick.
The soup can be blended until smooth or left chunky.
Add the lemon juice. Taste to check the seasoning.
Leftovers can be frozen for up to 3 months.
Optional serving suggestions:
- 2 slice of sourdough – can be topped with avocado
- 2 sheet dried seaweed per bowl
- Sprinkle with feta and coriander leaves.