Dinner
Vegetarian
Gut-friendly
High fiber
Golden lentil & sweet potato soup
A cozy, fiber-rich bowl that’s gentle on digestion and even better the next day. Warming ginger, turmeric and a squeeze of lime keep it bright.
Prep
10 min
Cook
30 min
Serves
4
Per serving
360 kcal · 14 g fiber
Ingredients
Serves
4
1 tbsp olive oil
1 medium onion, finely chopped
2 garlic cloves, minced
1 tbsp fresh ginger, grated
2 tsp ground turmeric
1 tsp ground cumin
1 large sweet potato (about 400 g), peeled and diced
1 cup (200 g) red lentils, rinsed
1 can (400 ml) light coconut milk
4 cups (1 L) low-sodium vegetable broth
Juice of half a lime
Salt and black pepper
To serve: plain yogurt or kefir, fresh cilantro, chili flakes and seeded sourdough.
Method
Warm the olive oil in a large pot over medium heat. Add the onion and cook for 5 minutes, until soft and translucent.
Stir in the garlic, ginger, turmeric and cumin. Cook for 1 minute, until fragrant.
Add the sweet potato, lentils, coconut milk and broth. Bring to a boil, then lower the heat and simmer for 20 to 25 minutes, until the lentils have melted and the sweet potato is tender.
Blend about half of the soup with an immersion blender, so it’s creamy with some texture left.
Stir in the lime juice and season with salt and pepper. Add a splash of water if it feels too thick.
Serve with a swirl of yogurt, cilantro, a pinch of chili flakes and a slice of sourdough.
Tips & swaps
Low-FODMAP: use the green tops of 3 scallions and garlic-infused oil, and swap in half a cup of canned, rinsed lentils.
Make ahead: keeps 4 days in the fridge or 3 months in the freezer.
More protein: stir in a can of chickpeas or top with a soft-boiled egg.
Why it’s good for your gut
Red lentils and sweet potato bring soluble fiber that feeds your beneficial gut bacteria, and blending half the soup makes it gentler to digest. Ginger may help ease nausea and that heavy, bloated feeling.
Per serving
Calories
360
Protein
17 g
Fiber
14 g
Carbohydrates
52 g
Fat
10 g
