Roasted Sweet Potato, Carrot & Lentil Soup
Ingredients
Soup
- 2 medium sweet potatoes 600–700g, peeled and chopped into chunks
- 3 large carrots peeled and chopped
- 1 medium onion roughly chopped
- 2 sticks celery chopped
- 2 garlic cloves unpeeled
- 2 tbsp olive oil
- 1 tsp ground cumin
- ½ tsp ground coriander optional
- ½ tsp smoked paprika recommended
- Salt & pepper
- 150 g red lentils rinsed thoroughly
- 1.5 litres vegetable stock adjust for desired thickness
Topping
- 150 g Greek yoghurt
- 1 tsp tahini
- 1 tsp lemon juice
- 50 g pumpkin seeds
- 1 tsp olive oil optional, for toasting seeds
- Pinch smoked paprika or chilli flakes
Serving
- Fresh herbs: coriander parsley, or chives
- Drizzle of chilli oil or a few drops of honey
Instructions
Roast the vegetables
- Preheat oven to 200°C (180°C fan).
- Spread sweet potato, carrot, onion, celery, and unpeeled garlic on a large baking tray.
- Drizzle with olive oil, sprinkle with cumin, coriander, smoked paprika, salt, and pepper.
- Roast for 30–35 minutes, until soft with caramelised edges.
Cook the lentils
- While veg roast, place rinsed red lentils into a large saucepan with 1 litre of the vegetable stock.
- Bring to a boil, then reduce heat and simmer for 15–18 minutes, until soft.
- If they absorb too much liquid, top up with a little more stock or water.
Combine and blend
- Squeeze roasted garlic from its skins into the pan with the lentils.
- Add all roasted vegetables.
- Blend with a stick blender (or in batches in a jug blender) until smooth.
- Add more stock until you reach your preferred thickness.
- Taste and adjust seasoning – a squeeze of lemon lifts the flavour.
Toast the pumpkin seeds
- Toast seeds in a dry pan for 2–3 minutes until they start to pop.
- Toss with a little olive oil + a pinch of smoked paprika or chilli if you like.
Serve
- Ladle soup into warm bowls.
- Add a spoon of Greek yoghurt (plain or tahini–lemon blend) and swirl lightly.
- Scatter with toasted pumpkin seeds and fresh herbs.
- Add chilli oil or honey if desired.
Nutrition
Calories: 301kcalCarbohydrates: 44gProtein: 12gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gSodium: 265mgPotassium: 883mgFiber: 16gSugar: 8gVitamin A: 20288IUVitamin C: 20mgCalcium: 78mgIron: 4mg
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