Spiced lentil and roasted kumara soup

This spiced lentil and roasted kumara soup is just the ticket for those times when you're after a light, meat-free meal full of vitamins and flavour. Serve with crusty bread.

  • 45 mins cooking
  • Serves 2
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Spiced lentil and roasted kumara soup
  • 1 kumara (orange sweet potato) (250g), cut into
  • 2 centimetre (¾-inch) cubes cooking-oil spray
  • 1 brown onion (80g), chopped coarsely
  • 1 clove garlic, crushed
  • 1/2 cup (125ml) salt-reduced vegetable stock
  • 1/2 teaspoon each ground cumin and coriander
  • 1/4 teaspoon turmeric
  • 1/4 cup (50g) dried red lentils, rinsed, drained
  • 2 cup (500ml) water cup (95g) low-fat plain yoghurt
  • 2 tablespoon finely chopped fresh coriander (cilantro)


Spiced lentil and roasted kumara soup
  • 1
    Preheat oven to 220°C/425°F. Place kumara on a baking-paper-lined oven tray; spray with oil. Bake for 25 minutes until golden and tender.
  • 2
    Meanwhile, cook onion, garlic and 2 tablespoons of the stock in a medium saucepan over high heat, stirring, for 3 minutes or until onion is tender. Add spices; cook, stirring, for 30 seconds or until fragrant. Stir in lentils, remaining stock and the water; bring to the boil. Reduce heat; simmer, uncovered, for 15 minutes or until lentils are tender. Add kumara. Cook for 5 minutes. Cool mixture 10 minutes.
  • 3
    Blend or process mixture until smooth. Return mixture to pan; stir until hot.
  • 4
    Combine yoghurt and coriander in a small bowl. Serve soup topped with yoghurt mixture and extra coriander leaves, if you like.


low GI Soup can be made a day ahead; store, covered, in the fridge. Freeze the soup without the yoghurt mixture in an airtight container for up to 3 months. Defrost in the fridge overnight and reheat in a small saucepan on the stove over medium heat for about 10 minutes or until hot.