Sweet Potato and Red Lentil Soup (Vegan)
User Reviews
4.9
20 reviews
Excellent
-
Prep Time
10 mins
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Cook Time
30 mins
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Total Time
40 mins
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Servings
4 people
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Calories
376 kcal
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Course
Main Course, Soup
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Cuisine
British
Sweet Potato and Red Lentil Soup (Vegan)
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Quick, easy, nutritious and frugal, this Sweet Potato and Red Lentil Soup is just bursting with flavour from the sweet root vegetables, earthy lentils, chillies and spices – perfect for warming you up on a chilly winter’s day. It’s also vegan, vegetarian, gluten free and dairy free.
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Ingredients
- 2 tablespoons olive oil
- 1 onion diced
- 1 sweet potato cut into 1cm cubes, medium
- 3 carrot cut into 1cm cubes, medium
- 2 parsnip cut into 1cm cubes, small
- 2 bell pepper I like to use 1 red and 1 yellow), cut into bitesize pieces
- 2 cloves garlic crushed or grated
- 3 cm ginger grated
- 1 teaspoon dried chili flakes
- 200 g red lentils
- 2 litres vegetable stock or chicken stock, or water, hot
- salt to taste
- black pepper to taste
Instructions
- Put the olive oil and onions in a large, wide saucepan. Gently fry the onions with the lid on over a low heat for 5 minutes, until softened but not brown. Stir occasionally.
- Turn the heat up to medium and add the sweet potato, carrots, parsnips and peppers and fry for a further 3 minutes, stirring frequently. Add the garlic ginger and chilli and fry for 2 more minutes.
- Add the lentils, stock and a couple of twists of black pepper, plus some salt if necessary (I find that usually the stock is salty enough).
- Bring to the boil then reduce to a gently simmer, with the lid on. Cook for 20 minutes, or until all the vegetables are soft. Stir occasionally to prevent sticking.
- Blend the soup to your preferred texture, and add a little boiling water if it is too thick.
- Serve with crusty bread.
Notes
- Nutrition information is approximate and meant as a guideline only.
Nutrition Information
Show Details
Calories
376kcal
(19%)
Carbohydrates
61g
(20%)
Protein
15g
(30%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Sodium
74mg
(3%)
Potassium
1199mg
(26%)
Fiber
23g
(92%)
Sugar
11g
(22%)
Vitamin A
14285IU
(286%)
Vitamin C
97.4mg
(108%)
Calcium
94mg
(9%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 376 kcal
% Daily Value*
| Calories | 376kcal | 19% |
| Carbohydrates | 61g | 20% |
| Protein | 15g | 30% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Sodium | 74mg | 3% |
| Potassium | 1199mg | 26% |
| Fiber | 23g | 92% |
| Sugar | 11g | 22% |
| Vitamin A | 14285IU | 286% |
| Vitamin C | 97.4mg | 108% |
| Calcium | 94mg | 9% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.9
20 reviews
Excellent
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