Creamy sweet potato, fennel and red lentil soup with citrus yogurt and toasted coriander seeds
An original, smooth and aromatic soup where sweet potato brings natural sweetness, fennel adds a delicate anise note, and red lentils create a silky texture. It is finished with citrus yogurt, fresh cilantro, and toasted coriander seeds for a fragrant, crunchy contrast.
Ingredients
- 500 g sweet potato, peeled and diced (cubes medium)
- 250 g fennel bulb (sliced finas, reservar algunas frondas for decorar)
- 120 g dry red lentils (enjuagada)
- 150 g yellow onion (chopped)
- 3 cloves garlic (chopped)
- 30 ml olive oil
- 900 ml vegetable broth (low sodium if possible)
- 240 ml water (ajustar al final si hace falta)
- 2 g ground cumin
- 2 g sweet paprika
- 6 g coriander seeds (lightly machacadas, divided)
- 6 g salt (or to taste)
- 1 g black pepper (or to taste)
- 120 g plain Greek yogurt
- 2 g orange zest
- 15 ml orange juice
- 10 g fresh cilantro (chopped, more unas leaves for decorar)
Nutrition facts
per serving
Approximate nutritional information. Estimated from the recipe’s ingredients and amounts, using standard reference nutrition values. It may vary with brands, sizes and cooking method. For guidance only; not a substitute for medical or dietary advice.
Allergens
Instructions
- 1
1. Heat a large pot over medium heat and add the olive oil. Add the onion and fennel with a pinch of salt, and cook for 8 minutes until softened without browning too much. Add the garlic and cook 1 minute more.
- 2
2. Add the sweet potato, red lentils, ground cumin, sweet paprika, and half of the crushed coriander seeds. Stir for 1 minute so the spices bloom in the oil.
- 3
3. Pour in the vegetable broth and water. Bring to a boil, reduce to medium-low heat, and cook for 22 to 25 minutes, until the sweet potato is very tender and the lentils have almost completely broken down.
- 4
4. While the soup cooks, toast the remaining coriander seeds in a small skillet over medium heat for 1 to 2 minutes, stirring constantly, until fragrant. Remove and set aside.
- 5
5. In a small bowl, mix the Greek yogurt with the orange zest, orange juice, and half of the chopped fresh cilantro until smooth.
- 6
6. Blend the soup with an immersion blender until fully creamy. If you want a lighter texture, add a little more hot water. Adjust with salt and black pepper.
- 7
7. Serve the soup hot in bowls. Add a spoonful of the citrus yogurt to each serving, then top with the toasted coriander seeds, the remaining fresh cilantro, and a few reserved fennel fronds.
- 8
8. If you wish to reheat it, do so over low heat until thoroughly hot, around 165°F and 74°C, without boiling hard after adding the yogurt.
Chef tips
For an even silkier texture, pass the soup through a fine sieve after blending. Toast the coriander seeds just before serving so they keep their aroma.
Substitutions
You can replace the Greek yogurt with unsweetened plant-based yogurt for a vegan and dairy-free version. Fresh cilantro can be swapped for fresh parsley if you prefer a milder flavor.
What I used to make it
Generic kitchen tools that work for this recipe. You don’t need to buy anything to make it.
Illustrative imageNinja Professional BL610 Blender
Smoothies, sauces and soups
- Smoothies, sauces and soups
- Easy-to-wash jar
- Check the power and jar size
Illustrative imageT-fal Ultimate Hard Anodized 12" Non-Stick Pan
Eggs, omelets and stir-fries
- Eggs and omelets that don’t stick
- Comfortable, sturdy handle
- Use wooden or silicone utensils
Illustrative imageVictorinox Fibrox Pro 8" Chef’s Knife
Chopping, slicing and cutting strips
- The knife I use most when cooking
- Chops, slices and cuts into strips
- Keep it sharp and hand-dry it
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