A cozy, fiber-rich one-pot soup built from humble seed-bearing foods: lentils, sweet potato, and warm spices.
Prep time: 15 minutes
Cook time: 30 minutes
Servings: 4
Ingredients
1 tbsp extra-virgin olive oil
1 medium yellow onion, diced
2 carrots, diced
3 cloves garlic, minced
1 tbsp fresh ginger, grated
1 tsp ground turmeric
1 tsp ground cumin
1 cup dried red lentils, rinsed
1 medium sweet potato (about 2 cups), peeled and cut into 1/2-inch cubes
5 cups low-sodium vegetable broth
1 cup fresh spinach, roughly chopped
Juice of ½ lemon
Sea salt and black pepper to taste
To serve: plain yogurt, fresh cilantro, toasted pumpkin seeds
Instructions
Warm the olive oil in a large pot over medium heat. Add the onion and carrots and cook 5 to 6 minutes until softened.
Stir in the garlic, ginger, turmeric and cumin and cook 1 minute until fragrant.
Add the lentils, sweet potato and broth. Bring to a boil, then lower the heat and simmer, partly covered, for 20 to 25 minutes, until the lentils and sweet potato are very tender.
For a creamier soup, blend about half of it with an immersion blender, leaving some texture.
Stir in the spinach until wilted, then add the lemon juice and season with salt and pepper.
Ladle into bowls and top with a spoonful of yogurt, cilantro and pumpkin seeds.
Tip: Lentils and sweet potato bring plenty of natural fiber, and a spoonful of yogurt adds live cultures, a simple, warming way to support digestion. Keeps in the fridge up to 4 days and freezes well (add toppings when serving).
