Creamy Kumara and Red Lentil Delight
Indulge in the comforting flavors of our Creamy Kumara and Red Lentil Delight, a hearty and nutritious soup that’s perfect for warming up on cool days. This easy-to-make soup is packed with tender kumara (sweet potato), protein-rich red lentils, and aromatic spices, creating a velvety texture that's simply irresistible. Serve it up with a dollop of creamy yogurt or sour cream for added richness, and take a moment to share this delightful recipe with friends and family. Ideal for a cozy dinner or meal prep for the week ahead, this soup will quickly become a favorite in your culinary repertoire.
N/A
Servings
112
Calories
10
Ingredients
Ingredients
oil
1 (tablespoon)
onion
1 (chopped)
ground coriander
1 (teaspoon)
ground cumin
1/2 (teaspoon)
kumara
750 (g, chopped)
red lentil
1 (cup)
water
6 (cups)
chicken stock cubes
2 (crumbled)
soy sauce
1 (tablespoon)
yogurt or sour cream
to taste (to serve)
Instructions
1
In a large pot, heat the oil over medium heat. Add the chopped onion and sauté until it becomes translucent and soft, about 5 minutes. Sprinkle in the ground coriander and cumin, stirring for another minute to let the spices release their aromas.
2
Add the chopped kumara and red lentils to the pot, mixing well to combine. Pour in the water and add the crumbled chicken stock cubes. Stir everything together until well mixed.
3
Bring the mixture to a boil, then reduce the heat to low and cover the pot. Simmer for approximately 30 minutes, or until the kumara is tender and the lentils are cooked through.
4
Once cooked, remove the pot from the heat and carefully blend the soup in batches using an immersion blender, or transfer it to a standard blender, blending until smooth and creamy. Return the pureed soup to the pot.
5
Reheat the soup gently over low heat, stirring occasionally. Stir in the soy sauce for a burst of umami flavor. Adjust seasoning to taste with salt and pepper if desired.
6
Ladle the hot soup into bowls and finish with a generous dollop of yogurt or sour cream on top. Enjoy this comforting bowl of goodness!
Nutrition Information
3g
Fat
20g
Carbs
5g
Protein
4g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Creamy Kumara and Red Lentil Delight?
It is a hearty, nutritious soup made with New Zealand sweet potatoes (kumara), red lentils, and aromatic spices, blended into a velvety texture.
How many calories are in a serving of this soup?
Each serving contains approximately 112 calories.
Is this recipe vegetarian-friendly?
The base recipe uses chicken stock cubes, but you can easily make it vegetarian or vegan by substituting them with vegetable stock cubes.
What exactly is kumara?
Kumara is the New Zealand term for sweet potato, which provides a rich, creamy texture and natural sweetness to the soup.
Can I use orange sweet potatoes if I cannot find kumara?
Yes, standard orange sweet potatoes are an excellent substitute for kumara in this recipe.
What type of lentils should I use?
Red lentils are used because they soften quickly during cooking and blend into a perfectly smooth consistency.
Do I need to soak the red lentils before cooking?
No, red lentils do not require soaking; simply rinse them before adding them to the pot.
How long does the soup need to simmer?
The soup should simmer for approximately 30 minutes until the kumara is tender and lentils are cooked through.
Why is soy sauce added to the soup?
Soy sauce is added at the end to provide a burst of umami flavor and depth to the dish.
How do I make this recipe vegan?
To make it vegan, use vegetable stock cubes and serve with a plant-based yogurt alternative or coconut cream.
What equipment do I need to blend the soup?
You can use an immersion (stick) blender directly in the pot, or transfer the soup in batches to a standard kitchen blender.
Is this soup suitable for meal prep?
Yes, this soup is ideal for meal prep as it stores well and the flavors often improve the next day.
How much protein is in one serving?
Each serving provides about 5 grams of protein.
What is the fiber content of this recipe?
This soup is high in fiber, providing approximately 4 grams per serving.
How long can I store this soup in the refrigerator?
The soup can be kept in an airtight container in the fridge for up to 4 days.
Can I freeze Creamy Kumara and Red Lentil Delight?
Yes, this soup freezes very well for up to 3 months. Thaw in the fridge before reheating.
What toppings are recommended for serving?
It is best served with a dollop of yogurt or sour cream for added richness.
What spices give this soup its flavor?
The primary spices are ground coriander and ground cumin, which provide a warm, aromatic profile.
How much water is required for the recipe?
The recipe calls for 6 cups of water.
What should I do if the soup is too thick after blending?
If the soup is too thick, simply stir in a little extra water or stock until you reach your desired consistency.
Is this recipe gluten-free?
To ensure it is gluten-free, use gluten-free chicken stock cubes and a gluten-free certified soy sauce (tamari).
How much fat is in this soup?
This is a low-fat recipe with only 3 grams of fat per serving.
Can I add other vegetables to the soup?
Yes, you can add carrots or celery during the sautéing stage for extra nutrients.
How many grams of kumara are needed?
You will need 750 grams of chopped kumara.
What is the first step in making the soup?
The first step is to heat oil in a large pot and sauté chopped onions until translucent.
How do I prevent the spices from burning?
Stir the coriander and cumin for only about one minute to release their aroma before adding the liquids.
Is this soup good for kids?
Yes, the creamy texture and mild, sweet flavor of the kumara make it very kid-friendly.
Can I use fresh coriander instead of ground?
Ground coriander is best for the base flavor, but fresh coriander makes an excellent garnish at the end.
How much soy sauce should I use?
The recipe recommends 1 tablespoon of soy sauce.
Is this considered a healthy meal?
Yes, it is a healthy option as it is low in calories and fat while being high in fiber and vitamins from the kumara and lentils.