Cooking for Wellness
Sweet Potato, Parsnip and Red Lentil Soup
A rich, creamy soup that is delicious on a cool autumn day. The red lentils and sweet potato provide a deep color and hearty texture. Lentils cook quickly and are a source of protein and dietary fiber. Parsnips are a root vegetable with a distinctive sweet flavor. They look like large cream colored carrots and contain vitamin C and dietary fiber. Commonly used in soups, or roasted. Top the soup with a drizzle of pumpkin seed oil for rich flavor.
Garam masala is a blend of spices and typically includes cardamom, cumin, cinnamon, cloves, and black pepper. These spices also have anti-inflammatory properties. Garam masala is very aromatic and provides a warm and sweet flavor.
Yields:
- 6 cups
Ingredients:
- 1 Tbsp Olive oil
- ½ sweet onion, chopped (about ¾ cup)
- ¼ tsp salt
- 1 clove garlic, minced
- ½ tsp garam masala
- ½ tsp turmeric
- ¼ tsp chili powder
- 1/8 tsp cinnamon
- 4 cups vegetable broth, preferably low sodium
- 1 medium sweet potato, peeled and diced (about 2 cups)
- 1 medium parsnip, peeled and diced (about ¾ cup)
- 1 cup dry red lentils
- 1/2 tsp fresh ginger, grated
- 1 tsp apple cider vinegar
- ½ cup water, as needed for consistency
Instructions:
- Heat oil in braising pan over medium heat. Add onions and salt. Sauté for about 3 minutes or until soft.
- Add the garlic, garam masala, turmeric, chili powder and cinnamon. Stir and cook for 1 minute.
- Pour in ½ cup of broth to deglaze the pot, stirring to loosen any bits stuck to the bottom; cook until the broth is reduced by half.
- Add the diced sweet potato and diced parsnips; sauté for about 5 minutes.
- Add the remaining broth and red lentils. Stir well to combine. Cover; bring to a boil. Reduce heat and simmer for about 15 minutes until the lentils and vegetables are tender.
- Puree the soup to a smooth consistency with an immersion blender. Stir in grated ginger and apple cider vinegar. If the soup is too thick, add water in small amounts to adjust consistency.
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