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
Dr Rupy Cooks: Healthy. Easy. Flavour
Over 100 easy and accessible flavour packed recipes
From healthy weekday dinners to nutritious one-pot dishes
Developed for maximum health benefit, accessibility and taste
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Introduction
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.
Ingredients
| 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.
Method
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.
