Kumara and Lentil Soup
Prep: 15 minutes
Cooking Time: 40 minutes
Serves: 4 people
Warming nourishment for gut, immunity and winter energy
There is something deeply grounding about a bowl of homemade soup in winter. This kumara and lentil soup is a gentle yet powerful way to support your body’s needs through the colder months. It’s also gluten and dairy free.
Ingredients (Salad)
- 1 tablespoon olive oil (or garlic-infused oil for low FODMAP)
- 1 cup of diced onion (or spring onion tops if sensitive)
- 1 cup chopped celery
- 1 cup chopped carrot
- 1 cup chopped button mushrooms
- 1 cup of chopped kumara
- 3 cups of baby spinach
- 2 cloves garlic, minced (or omit and use garlic-infused oil)
- 1 cup dried red lentils (or 1 tin of tinned lentils, rinsed)
- 1 cup of dried green or brown lentils (or 1 tin of tinned lentils, rinsed)
- 1 teaspoon dried thyme
- 1 teaspoon of dried rosemary
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 4 cups vegetable broth
- 2 cups water
- ¼ cup tomato paste
- 1 cup coconut milk
- Salt and pepper to taste
- Juice of 1 lemon (optional)
- Fresh parsley or basil for garnish (optional)
Directions
- Heat olive oil in a large pot over medium heat.
- Add onion and garlic, sauté for about 5 minutes until softened.
- Stir in celery, carrots, mushrooms and kumara and cook for around 6 minutes until everything softens slightly. Then add in salt, pepper and herbs and cook for a further 3 minutes.
- Add in tomato paste and lentils, and cook for another minute. Then add in the broth and water. Bring to the boil, cover and reduce heat to simmer for 35 minutes, or until vegetables are soft and lentils are cooked (if not using tinned lentils).
- Remove from the heat and stir in the coconut milk and add in spinach, stir until wilted. Serve immediately. You can also blend if preferred.
- Stir in lemon juice if using.
- Serve warm topped with yogurt or fresh herbs as preferred.
Why this recipe works for winter:
- Fibre-rich for gut health, microbiome diversity and regularity.
- Plant-based protein to stabilise blood sugar and support energy.
- Beta-carotene from kumara for skin and immune support.
- Low FODMAP option when using garlic-infused oil and spring onion tops only.
- Oregano, thyme, basil and rosemary are not only flavourful additions to winter cooking but are also traditionally valued for their ability to support digestion, calm inflammation, enhance circulation, ease respiratory discomfort and provide antioxidant and antimicrobial benefits.
- Freezer-friendly for batch cooking and easy winter meals.
Simple Swap-Outs:
- If garlic or onion cause digestive upset, swap for garlic-infused olive oil and use only the green tops of spring onions.
- Use one tin of cooked lentils in place of 1 cup dried for convenience.
- Add a splash of coconut milk or a squeeze of lemon for extra creaminess or brightness.
