Curried Sweet Potato, Carrot & Red Lentil Soup

Throwing a handful of red lentils into a puréed soup is the oldest trick in the book if you're looking for a quick way to boost protein and fibre. Did you know that red lentils are actually brown or green lentils with the outer shell removed? Like their clothed cousins, red lentils don't require soaking and they cook up quick, so no one will suspect a thing. Cooked lentils can also boost protein and fibre in porridge, or keep some in your fridge or freezer to throw into smoothies. The soup itself is very basic. I sometimes like to swap out the sweet potato for a winter squash, like butternut or acorn. If sodium is a concern, use water instead of broth in the recipe, and choose a curry powder instead of a curry paste.

Author: Vincci Tsui, RD

Recipe type: Soup, Vegetarian, Vegan

Makes: About 8 cups (2 L)

Ingredients

• 1 tbsp (15 mL) canola oil

• 1 medium onion, chopped

• 2 cloves garlic, crushed

• 1 tbsp ginger, grated

• ½ cup (125 mL) red lentils, rinsed, drained and picked through for rocks

• 1 medium sweet potato, peeled and cut into chunks

• 2 medium carrots, peeled and chopped

• 1 tsp (5 mL) curry paste or powder

• 4 cups (1 L) total low-sodium vegetable broth and/or water

• 1 cup (250 mL) water

Instructions

1. In a medium pot, heat oil over medium-high heat and sauté onion, garlic and ginger for 3-4 minutes, until soft. Add the lentils, sweet potato, carrots, curry paste and broth, along with a cup of water. Bring to a boil, then turn the heat down, cover and simmer for half an hour until the vegetables are very tender.

2. Puree soup using a hand-held immersion blender, or transfer it in batches to a blender and puree until smooth. Serve with a dollop of plain yogurt (or sour cream).