Highly nutritious, and just as delicious!
Nourishing sweet potatoes and protein-rich red lentils, simmered together with a tart green apple, aromatic ginger, cilantro, onion, garlic and coconut milk. This glowing soup is nutrient dense and full of great flavors!
With soup season about to start, and the temperatures begin to fall, warm up the kitchen and wrap your hands around a bowl full of this thick, hearty soup.
It’s a lovely combination of both savory & sweet, and just may be your new go-to soup!
I ran across this recipe from BBC Good Food with (mostly) great reviews and couldn’t pass up adapting it to fit into the recipe collection. The ingredient list is fairly simple and straight forward. What I really love about this recipe is the addition if an apple and toasting the curry.
I didn’t change the original recipe too much, just a few tweaks to make it vegan and make sure it isn’t overly sweet.
A few of the changes I’ve made include narrowing down the apple choice. The original recipe calls for an ‘eating’ apple, but after reading reviews that the soup was too sweet, I decided to narrow it down and go with a green apple. The tartness helps cut into the sweetness of the potatoes. Also, some didn’t like the lime juice, but I loved it here. It will also help cut the sweetness, as well as add a little brightness. I would sugggest starting with 1/2 of the lime juice, and adding the other half if needed. I didn’t find the soup to be too sweet at all with the green apple and lime juice, just a nice balance of sweet and savory.
For the milk, feel free to change it up using either coconut milk (light, full-fat, or cream), or your favorite non-dairy unsweetened milk. I used coconut cream here, and needless to say it was delicious!
Cube, dice and mince your ingredients, and cook in a large dutch oven or pot – you’ll want to use at least a 5 quart pot.
The soup on the left has just finished simmering, and can be eaten as is if you like. At this point the soup is a mustard color, but once pureed the soup will take on an amber glow. If you prefer your soup in the middle of pureed and chunky, you can always roughly puree the soup, which is what I usually do. I love finding a few chunks of goodness here and there!
Serve with a spoonful of ultra-creamy coconut cream and freshly chopped cilantro over top. And for those who like a little heat, add a sprinkle of red pepper flakes and/or jalapeno slices to get your fix.
Both wholesome and nutrient dense, I hope you enjoy this soup as much as I did!
CURRY SWEET POTATO + RED LENTIL SOUP
- 2 teaspoons curry powder
- 2 tablespoons olive oil or 1/4 cup water, for water saute
- 2 onions, diced
- 1 green apple, peeled, cored and diced
- 3 garlic cloves, minced
- 1/3 cup cilantro, roughly chopped
- 1 inch piece fresh ginger, minced
- 2 large sweet potatoes, cubed
- 1 cup dried red lentils
- 5 cups vegetable both, water, or combo
- 1 can ( 14oz.) coconut milk (light, full-fat or cream) or 1 1/2 cups unsweetened almond milk
- juice of 1 lime
To serve (optional)
- choppped cilantro
- red pepper flakes
- coconut cream
- lime slices
Heat a large dutch oven or pot (at least a 5 quarts) over medium heat, add the curry powder and toast for about 2 mins. The color will darken slightly and become fragrant. Add the olive oil, and give a good stir, letting the spices sizzle.
Next, add the onions, apple, garlic, cilantro and ginger, gently saute for 5 mins, stirring occasionally (things are really starting to smell good now!). Add the sweet potatoes, lentils, broth and milk, bring to a gentle boil, cover and reduce heat to low and let simmer for 20 minutes, sweet potatoes should be fork-tender and lentils soft.
Once done, let cool a few minutes and blend until smooth using an immersion blender. Stir in the lime juice (start with 1/2 lime), check for flavor, adding the remaining 1/2 lime juice, salt & pepper to taste. Add a tad more milk/water if you prefer a thinner soup.
Serve with chopped cilantro, red pepper flakes, and a drizzle of coconut cream. For extra brightness, add a squeeze of lime over top.
Serves 4 – 6