Kumara, coconut and lentil soup
Time to make: 8 hrs , stove top 30 mins
Total cost: $ 7.00 / $ 1.75 per serve
(at time of publication)
Nutrition Info.(per serve)
- 1 tablespoon canola or olive oil
- 1 medium-large sized onion, roughly chopped
- 2cm piece fresh ginger, grated
- 2 cloves garlic, chopped
- 1 teaspoon curry powder
- 1/2 cup red lentils
- 1 large (about 400g) kumara, peeled, cubed
- 4 cups boiling water
- 3 teaspoons salt-reduced chicken stock or vegetable stock powder
- 1 cup light coconut milk
Total fat 9g
Saturated fat 5g
Dietary fibre 6g
1 Place oil and onion in a large pot (or frying pan, if using a slow cooker). Cook over a medium-high heat until onion is lightly and evenly browned. Add ginger, garlic and curry powder to onion. Stir for 1-2 minutes.
2 Stove top method: When onion has softened and spices are fragrant, add lentils, kumara, water, stock and coconut milk to pot then stir. Simmer, stirring now and then, for 15-20 minutes, or until everything is tender.
3 Slow cooker method: While onion mixture cooks, preheat a medium-to-large slow cooker to high or low (depending on how much time you have available), then tip in onion mixture. Add the remaining ingredients. Cook on high for about 4 hours or on low for about 8 hours until kumara is tender.
6 Both methods: mash, process, or blend mixture with a hand blender until smooth and season to taste before serving.
Make it gluten free: Check stock and curry powder are gluten free.
Hanu de Jong
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