Sweet potato soup with tamari pumpkin seeds
A nourishing and comforting sweet potato soup, mildly spiced with cumin and cayenne, and topped with salty, savoury tamari roasted pumpkin seeds.
Print
Pin
Servings: 4
Calories: 283kcal
Ingredients
For the soup:
- 1 tablespoon olive oil
- 2 cloves garlic, finely chopped
- 1 onion, finely chopped
- 3 sticks celery, finely chopped
- 2 teaspoon ground cumin
- Pinch cayenne pepper, (or more to taste)
- 1 large sweet potato, (orange kumara, about 600g/1.3lb) peeled and chopped
- 4 cups vegetable stock
- ¼ cup red lentils
- Salt and pepper, to season
- 2 tablespoon orange juice, (juice of one orange, approximately)
For the tamari pumpkin seeds:
- ½ cup pumpkin seeds
- 2 teaspoon tamari
To serve:
- Coriander, (cilantro) leaves to garnish
Instructions
For the tamari pumpkin seeds:
- Preheat oven to 160C (320F). Toss the pumpkin seeds with the tamari until evenly coated, then spread them out on a baking tray. Roast for 8-10 minutes, or until toasted golden and the tamari is dry. Remove from the oven, scrape the seeds onto a plate or board and allow to cool.
For the soup:
- Heat olive oil in a large saucepan. Add garlic, onion and celery and cook for 5-10 minutes, until the vegetables are soft and fragrant.
- Add the cumin, cayenne pepper, sweet potato, vegetable stock and red lentils. Season with a little salt and pepper, then simmer for 20 minutes, or until the lentils are cooked and the sweet potato is soft.
- Transfer the mixture to a blender and blend until smooth (you may need to do this in batches). Return soup to the pan, adjust seasoning with salt, pepper and cayenne pepper, and add orange juice to taste. Bring back up to heat to serve, or transfer to storage containers to save for later.
To serve:
- Serve soup topped with a few spoonfuls of tamari pumpkin seeds and a sprinkle of chopped coriander (cilantro) leaves.
Notes
This soup will serve four, but the serves will be on the small side. If you're cooking for a group, or really hungry, double the recipe.
Nutrition information
Calories: 283kcal | Carbohydrates: 46g | Protein: 8g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 0mg | Sodium: 1509mg | Potassium: 830mg | Fiber: 9g | Sugar: 11g | Vitamin A: 21945IU | Vitamin C: 11.8mg | Calcium: 85mg | Iron: 3.3mg
Tried this recipe?Mention @quitegoodfood or tag #quitegoodfood!
