Hello & Welcome to Milly White Cooks!Today's recipe is for a warming, satisfyingly thick and healthy soup made really easilyin a slow cooker or crockpot, although it would also be perfectly fine to cook on thestove top too.
My Spicy Lentil & Sweet Potato Soup is low in fat, naturally gluten-free,dairy-free and suitable for vegetarians and vegans too! I’m going to make this to serve4 by doubling up the recipe from my Deliciously Healthy Cooking for Two Cookbook.
Each bowlof soup is only 150 calories, with just 3.
5g of Total Fat and 0.
6g of Saturated Fat perportion.
You can find all the links to my cookbook in the detail box below.
We'll start by taking a quick look at the ingredients list which as always, I’ll givein both metric and American measurements.
You'll need:1 large sweet potato, weighing about 220g, which is equivalent 12/3 cups when chopped.
2 medium-sized carrots ½ medium-sized fennel bulb or 2 sticks ofcelery and 2 medium-sized leeks.
Now let’s take a look at what gives this spicy lentil & sweet potato soup its kick,starting with 2 tbsp of freshly grated ginger root as well as 2 garlic cloves plus 1 bayleaf.
In this little dish, I have1 tsp ground coriander 1 tsp ground cumin1 tsp dried oregano ¼ tsp ground turmeric¼ tsp reduced sodium salt 1/8 tsp red chilli flakesI’ve a small handful of fresh coriander also called cilantro.
This is 60g or 5 tbsp of dried red lentils.
In this jug, I’ve 840ml or 3½ cups of vegetablestock which is gluten free & reduced salt.
Finally, I need some olive oil spray and somefreshly ground black pepper Don't forget to subscribe to my channel formore healthy cooking inspiration.
Now let's get cooking!Start by picking the leaves off the stems of the coriander and pop the leaves into thefridge for later.
Then finely mince the stalks and grate the garlic cloves and ginger root.
Split the leeks in half lengthwise and rinse them under running water to wash away anygrit or dirt, which definitely wouldn't enhance the flavour of this soup! Once that's done,thinly slice them.
I’ve diced the fennel and now I’m goingto do the same with the carrots.
I’ve scrubbed these and the sweet potato really well, sothere’s no need to peel these.
Finally I cut the potato into chunks.
Heat a sauté pan over a medium heat and spritz it 3-4 times with the olive oil spray.
Addall the diced vegetables and sauté until they start to soften, which will take a fewminutes, giving them the occasional stir.
Then add the minced coriander stalks alongwith the grated ginger and garlic.
Stir in the herbs and spices too and continue to sautéuntil lightly golden and beautifully fragrant.
Transfer to the slow cooker and add the bayleaf and red lentils along with the stock.
Give the soup a good stir, cover with thelid and leave to cook on a low heat for 5½- 6hrs.
Alternatively, if you don’t have aslow cooker, sauté the vegetables in a stock pot or Dutch oven, then add the lentils andstock, cover with a lid, bring up to a gentle simmer, and cook on a low heat for 1¼ hrs.
However you’ve choosen to cook the soup, it's ready when the lentils and veggies arefully cooked and very tender, just like this.
Now, remove the bay leaf and allow the soupto cool slightly, then liquidise in a food processor or blender, processing until thesoup is silky smooth.
If it’s too thick for your liking you can add some boiling wateror a little more vegetable stock to thin it out, but all I’m going to do is season itwith some freshly ground black pepper.
I just can’t wait to dig in.
I’m goingto enjoy a generous portion served in a lovely warm bowl.
All that I need to do is to swirlin some sour cream or, for a vegan alternative, some dairy-free yogurt and sprinkle with thereserved chopped coriander leaves.
It’s delicious by itself by I’m serving minewith one of my Spicy Seed & Carrot Flatbreads on the side and you may want to watch my videoon how to make these next! And I hope you’ve enjoyed this video, pleasegive it a thumbs up and subscribe if you have.
You can find this soup recipe in my GlutenFree Deliciously Healthy Cooking For Two Cookbook, which is available as a paperback or Kindlebook from Amazon or as an ebook from iBooks, Nook or Kobo, links are in the descriptionbox below.
Thank you so much for your company.
Pleasealso let me know in the comments if you make this recipe or if you'd like to see a videoof any other of my recipes and bye for now!.