Directions:
- Heat oil in pan, add onion, coriander and cumin; cook, stirring, until onion is soft. Add kumara, lentils, water and crumbled stock cubes.
- Bring to the boil and simmer, covered, for about 30 minutes or until kumara is tender.
- Blend soup, in batches, until pureed.
- Return to pan, stir over heat until heat until hot. Stir in soy sauce. Serve with a dollop of sour cream or yoghurt.
- Cheers, Doreen. Doreen Randal, Wanganui, New Zealand.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 406.85 Kcal (1703 kJ) | ||
| Calories from fat | 36.59 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.07g | 6% | |
|---|---|---|---|
| Cholesterol | 0.31mg | 0% | |
| Sodium | 998.59mg | 42% | |
| Potassium | 1717.21mg | 37% | |
| Total Carbs | 75.44g | 25% | |
| Sugars | 24.67g | 99% | |
| Dietary Fiber | 21.14g | 85% | |
| Protein | 15.57g | 31% | |
| Vitamin C | 91mg | 152% | |
| Vitamin A | 1.9mg | 63% | |
| Iron | 4.2mg | 23% | |
| Calcium | 78.5mg | 8% | |
| Amount Per 100 g | |||
| Calories | 64.66 Kcal (271 kJ) | ||
| Calories from fat | 5.81 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.65g | 6% | |
|---|---|---|---|
| Cholesterol | 0.05mg | 0% | |
| Sodium | 158.71mg | 42% | |
| Potassium | 272.91mg | 37% | |
| Total Carbs | 11.99g | 25% | |
| Sugars | 3.92g | 99% | |
| Dietary Fiber | 3.36g | 85% | |
| Protein | 2.47g | 31% | |
| Vitamin C | 14.5mg | 152% | |
| Vitamin A | 0.3mg | 63% | |
| Iron | 0.7mg | 23% | |
| Calcium | 12.5mg | 8% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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