This month’s Milk Calendar Recipe, Sweet Potato and Lentil Soup, is a delicious combination of some of my favourite foods: sweet potatoes, lentils and spinach. They are local foods that are packed with nutrients, including protein, vitamins A and C, and fiber. Sweet potatoes and lentils have even been profiled as Everyday Superfoods on our website. It’s interesting that the United Nations has declared 2016 the year of the pulse due to their availability, affordable cost and nutrient content, which is another reason to eat lentils.

This soup is very easy to prepare. The most difficult step is peeling and slicing the sweet potato. The recipe calls for one large sweet potato, which is vague. I used two smallish sweet potatoes that weighted about 400 grams total. This made a very thick soup so you may prefer using only about 350 grams. The other slightly ambiguous part of the recipe is to use your “favourite curry paste”. If you have a favourite, go ahead and use it. I used Patak’s Biryani curry paste, which is spicy yet sweet and just gives a hint of heat. This might work well for you if you and your family are not used to spicy foods.

Time-saving tips

  • Cook the broth, onion, curry paste, lentils and sweet potatoes in a pressure cooker for about 5 minutes in total. (Check your pressure cooker manual for the exact time.)
  • Use pre-cut sweet potatoes. Faster yet, use canned sweet potatoes and skip the cooking time. This is a perfect basic soup recipe to add to your repertoire. In the future, I will make it using butternut squash or a combination of squash and carrots.

Do you have a favourite winter soup recipe?

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Written by a Registered Dietitian. 

Sweet Potato and Lentil Soup
Prep Time
15 minutes
Cook Time
20 minutes
Yields
8 servings

Ingredients

900 ml carton low sodium chicken broth
1 (small) onion, diced
1 tbsp (15 ml) favorite curry paste
1/2 cup (125 ml) split red lentils
1 (large) sweet potato, peeled and cut into 1/2 in (1 cm) pieces
1 cup (250 ml) milk
2 cups (500 ml) baby spinach, packed
2 tbsp (30 ml) lemon juice
plain yogurt for serving (optional)

Directions

  1. Place broth, onion and curry paste in a large saucepan. Bring to a boil. Add lentils, reduce heat and simmer, covered for 5 minutes. Add sweet potatoes, continue to simmer, covered until lentils and sweet potatoes are tender.
  2. Ladle about 1/3 of the soup into a blender or food processor. Puree, then return soup to saucepan. Add spinach. Stir over medium heat, but don’t boil, just until spinach is wilted, 1-2 minutes. Stir in lemon juice. Serve with a dollop of yogurt.
  3. Note: If you prefer a smooth soup, puree all the soup in a food processor or blender and do not add the spinach.