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Dr Rupy’s Sweet Masala Soup

This super simple sweet potato and lentil-based soup is as nutritious as it is packed with flavour. Thick, warm and comforting, it is perfect for an easy midweek winter dinner.

From the book


One of the things I want people to understand is that we need to ‘eat more’. That is to say, we need to eat more fruits, vegetables, nuts and seeds because recent studies are demonstrated that we eat a woeful amount of these health-promoting ingredients and that we actually need to be eating closer to 10 a day to achieve optimal health!


This soup packs in four portions of vegetables, over eight plant points that count toward your thirty diverse ingredients required per week and a healthy amount of fibre to maintain your gut health. The curry spices give a gentle undertone of warmth and the spinach and coriander mix at the end brings a freshness to the cooked vegetables.

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2 tbsp coconut oil
1 large (150g) red onion, diced or sliced
20g fresh ginger, grated
2 tsp mild curry powder, plus extra to serve
½ tsp cardamom seeds, ground
1 large (200g) sweet potato, scrubbed and left unpeeled, cut into 1cm cubes
2 small (200g) parsnips, scrubbed and left unpeeled, cut into 1cm cubes
1 x 400g can green (or brown) lentils, drained and rinsed
1 tsp (or to taste) chilli flakes
750ml vegetable stock
5g coriander, chopped
50g spinach, finely chopped
2 tbsp unsweetened coconut yoghurt or coconut cream

Essential kit

You will need: a stick blender.


Heat the coconut oil in a large saucepan over a medium heat and sauté the onion and ginger for 4 to 5 minutes.

Add the curry powder, cardamom, sweet potato and parsnips and cook for 10 minutes until softened and the spices have infused.

Add the lentils and chilli flakes, then cook for a further 2 minutes before adding the vegetable stock. Simmer for 10 to 15 minutes until the vegetables are soft.

Remove from the heat and blend with a stick blender; the soup should be thick.

Fold in the coriander and spinach and allow it to wilt in the heat of the pan.

To serve, ladle the soup into bowls, marble in some coconut yoghurt and dust with a pinch more curry powder.

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From the book: Dr Rupy Cooks: Healthy. Easy. Flavour

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