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–+ servings

Roasted Sweet Potato, Carrot & Lentil Soup

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Prep Time 10 minutes
Cook Time 1 hour
Course Soup
Servings 4
Calories 301 kcal

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
Keyword vegetarian
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