Lentil and Sweet Potato Soup with Moroccan Spiced Yogurt Topping
Roasted vegetables form the base of this thick soup, made flavorful with warm spices. The addition of cooked beluga lentils and a topping of spiced yogurt make this soup high protein.
Servings: 4
Calories: 376kcal
Equipment
- 1 3 quart soup pot
- 1 baking sheet
- 1 blender or food processor
Ingredients
Soup
- 4 cups cubed sweet potato 2-3 medium
- 1 ea medium head cauliflower
- 1 cup cooked black lentils a.k.a.beluga, caviar lentils
- 1 cup vegetable boullion I use low-sodium
- 1 tsp smoked paprika
- 1 tsp garam masala
- 1 tsp turmeric
- 1/4 tsp cayenne
- 1 tbsp olive oil
Spiced Yogurt Topping
- 1 cup greek yogurt or regular, or plant-based
- 1 handful fresh dill
- 1 handful fresh chives
- 1 pinch smoked paprika
- 1 pinch garam masala
- 1 pinch turmeric
- 1 pinch cayenne
- 1 wedge lemon
Instructions
Cook ingredients - 10 min to chop, 15 min to roast veg and cook lentils simultaneously (or, used canned lentils).
- Cube the 4 cups cubed sweet potato (smallish) and break the 1 ea medium head cauliflower into small florets. Lay on a baking tray, using your liner of choice, and drizzle with 1 tbsp olive oil (don't overdo it here, they don't need much). Roast in top 1/3 of oven at 425 for about 15 minutes. At that point, I usually lose my patience and turn the oven to broil for a few minutes to give the veggies a little char and caramelization.
- Cook the 1 cup cooked black lentils separately from the soup, while the veggies roast. Rinse dry lentils, then cover with 1-2" water and boil/simmer for about 15 minutes until they taste done- not too crunchy, not too mushy, and drain. OR USED CANNED.
Puree and finish soup - 10 min
- Into a high-speed blender or food processor (this soup is thick enough that it shouldn't leak out of a food processor), place about 2/3-3/4 of the roasted veggies. Reserve the rest to stir into the blended soup still intact. Add 1 cup vegetable boullion or water, and the 1 tsp smoked paprika, 1 tsp garam masala, 1 tsp turmeric, 1/4 tsp cayenne, and blend until smooth.
- Place blended soup into a saucepan (I use a 3 quart), add the cooked lentils and the remaining roasted veggies and heat slowly for 5 minutes or so, making sure to stir, so the soup does not stick and that it is barely brought to a simmer. (soups with legumes added in have a tendency to stick at some point).
- Taste the soup. Salt the soup as you like (I don't use much salt). Add more spices if you want more heat or more flavor (but take care w/the garam masala as it can be a bit bitter if used too liberally).
Make the Yogurt Topping (5-10 minutes)
- Meanwhile, rinse and finely chop the 1 handful fresh dill, and 1 handful fresh chives and stir into the 1 cup greek yogurt. Add 1 pinch smoked paprika, 1 pinch garam masala, 1 pinch turmeric, and 1 pinch cayenne. I'd go heavier on the turmeric and lighter on the garam masala. Maybe 1/2 tsp of each to start. It really depends on your taste buds. Squeeze 1 wedge lemon into the spiced yogurt, to taste.
Serve Soup
- Top each serving of soup with about 1/4 c of the yogurt, a sprinkle of the herbs, and if you like, a tiny drizzle of olive oil and a squeeze of lemon for extra flavor.
- Crusty toasted bread topped with spiced yogurt and drizzles of olive oil and honey (try hot honey!) is an excellent accompaniment to the soup.
Notes
Note: I find these kinds of blended soups are thinner the night I make them and thicken up the next day, just FYI. I enjoy this soup after night one just as much. You can stir in 1/2-1 cup of water or veggie broth when you reheat the soup, to get desired consistency.
Nutrition
Calories: 376kcal | Carbohydrates: 63g | Protein: 23g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 3mg | Sodium: 139mg | Potassium: 993mg | Fiber: 18g | Sugar: 10g | Vitamin C: 78mg | Calcium: 163mg | Iron: 6mg | Magnesium: 64mg | Net Carbohydrates: 45g