Sweet potato & lentil soup

Health care
Insights

 

Share

Recipe information

Prep time: 15 minutes
Cook time: 20 minutes
Serves: 8

Nutritional breakdown (per serving)

Calories: 98
Protein: 7 g
Carbohydrates: 15 g
Fats: 2 g
Fibre: 2.5 g

Ingredients

  • 1 carton (900 mL) low-sodium chicken broth
  • 1 small onion, diced
  • 1 tbsp. curry paste
  • ½ cup split red lentils
  • 1 large sweet potato, peeled and cut into ½-inch (1 cm) pieces
  • 1 cup milk
  • 2 cups packed baby spinach
  • 2 tbsp. 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.
  2. Add sweet potato, continue to simmer covered for about 10 minutes, until lentils and sweet potatoes are tender. Add milk to hot soup.
  3. Ladle about 1/3 of the soup into a blender or food processor (being careful, as it will be hot). Purée, then return it to the remaining soup in saucepan.
  4. Add spinach. Stir over medium heat for 1 to 2 minutes (but don’t boil), just until spinach is wilted. Stir in lemon juice. Serve with a dollop of yogurt, if using.
Tip:

Look for split red lentils, as they cook in half the time as regular lentils.

If you like a silky smooth soup, purée the entire soup and leave out the spinach. For a different flavour profile, consider substituting the sweet potato with butternut squash.

Recipe and image reprinted with permission from Dairy Farmers of Canada.

Additional recipes can be found on the Dairy Farmers of Canada site.

Dairy Farmers of Canada logo

This document has been prepared for use by the RBC Wealth Management member companies, RBC Dominion Securities Inc. (RBC DS)*, RBC Phillips, Hager & North Investment Counsel Inc. (RBC PH&N IC), RBC Global Asset Management Inc. (RBC GAM), Royal Trust Corporation of Canada and The Royal Trust Company (collectively, the “Companies”) and their affiliates, RBC Direct Investing Inc. (RBC DI) *, RBC Wealth Management Financial Services Inc. (RBC WMFS) and Royal Mutual Funds Inc. (RMFI). *Member-Canadian Investor Protection Fund. Each of the Companies, their affiliates and the Royal Bank of Canada are separate corporate entities which are affiliated. “RBC advisor” refers to Private Bankers who are employees of Royal Bank of Canada and mutual fund representatives of RMFI, Investment Counsellors who are employees of RBC PH&N IC, Senior Trust Advisors and Trust Officers who are employees of The Royal Trust Company or Royal Trust Corporation of Canada, or Investment Advisors who are employees of RBC DS. In Quebec, financial planning services are provided by RMFI or RBC WMFS and each is licensed as a financial services firm in that province. In the rest of Canada, financial planning services are available through RMFI or RBC DS. Estate and trust services are provided by Royal Trust Corporation of Canada and The Royal Trust Company. If specific products or services are not offered by one of the Companies or RMFI, clients may request a referral to another RBC partner. Insurance products are offered through RBC Wealth Management Financial Services Inc., a subsidiary of RBC Dominion Securities Inc. When providing life insurance products in all provinces except Quebec, Investment Advisors are acting as Insurance Representatives of RBC Wealth Management Financial Services Inc. In Quebec, Investment Advisors are acting as Financial Security Advisors of RBC Wealth Management Financial Services Inc. RBC Wealth Management Financial Services Inc. is licensed as a financial services firm in the province of Quebec. The strategies, advice and technical content in this publication are provided for the general guidance and benefit of our clients, based on information believed to be accurate and complete, but we cannot guarantee its accuracy or completeness. This publication is not intended as nor does it constitute tax or legal advice. Readers should consult a qualified legal, tax or other professional advisor when planning to implement a strategy. This will ensure that their individual circumstances have been considered properly and that action is taken on the latest available information. Interest rates, market conditions, tax rules, and other investment factors are subject to change. This information is not investment advice and should only be used in conjunction with a discussion with your RBC advisor. None of the Companies, RMFI, RBC WMFS, RBC DI, Royal Bank of Canada or any of its affiliates or any other person accepts any liability whatsoever for any direct or consequential loss arising from any use of this report or the information contained herein.

®/TM Registered trademarks of Royal Bank of Canada. Used under licence. © 2024 Royal Bank of Canada. All rights reserved.


Let’s connect


We want to talk about your financial future.

Related articles

Eyes wide open on youth mental health in Canada

Health care 6 minute read
- Eyes wide open on youth mental health in Canada

The changing landscape of healthcare in Canada

Health care 10 minute read
- The changing landscape of healthcare in Canada

Promoting brain health at every age

Health care 9 minute read
- Promoting brain health at every age