Winter Into Spring Soup

The calendar says spring, but the weather here in NYC is still tottering on the borderline and leaning more toward chilly evenings and ear muffs than warm nights and sleeveless dresses.

My friend and cat sitter Madalyn Benoit shared with me the perfect recipe for this time of year. It’s a soup that pairs two ingredients that I’d never put together before: sweet potatoes and red lentils. What makes it perfect for this in-between weather is that it’s warm and soothing and uses the sweet potatoes that I still have left from my last winter CSA share, but it’s drizzled with cool and creamy yogurt and topped with sprinkle of springtime mint.

Madalyn got the recipe from Sophie Grigson at TheWednesdayChef.com and I’ve made a few slight changes, using less oil and adding a bit more of the high-fiber lentils and a dash of cayenne pepper. The soup freezes well and Madalyn says it’s just as good if you make it with winter squash instead of the sweet potato. It’s just the thing to help us make it through a few more weeks until the real spring arrives.

Sweet Potato and Red Lentil Soup with Yogurt and Mint

Makes 8 servings

2 teaspoons canola oil

1 small onion, chopped

3 cloves garlic, minced

1/4 cup chopped fresh ginger

5 1/2 cups water or reduced sodium vegetable or chicken broth (if you use water, add a little more salt)

3 medium sweet potatoes, peeled and chopped (1 1/4 pounds)

1 cup dried red lentils, picked over and rinsed

1 whole star anise

1/2 teaspoon ground cinnamon

1/2 teaspoon kosher salt

1/8 teaspoon ground cayenne pepper

1/4 cup fresh lime juice

Plain low-fat yogurt, thinned with a little low-fat milk

Minced fresh mint

Heat a large saucepan over medium heat. Add the oil and tilt the pan to coat the bottom. Add the onion, garlic, and ginger and cook, stirring often, until the onion is softened, 5 minutes.

Add the water, sweet potatoes, lentils, star anise, cinnamon, salt, and cayenne and bring to a boil. Cover, reduce the heat to low, and simmer until the potatoes are very tender, about 30 minutes. Remove and discard the star anise.

Puree the soup in a food processor or blender in batchers until smooth. Stir in the lime juice. Spoon the soup into bowls and drizzle each serving with a tablespoon of the yogurt mixture. Sprinkle with the mint and serve at once.

Each serving: 28 g carbohydrate, 158 calories, 2 g fat, 0 g saturated fat, 1 mg cholesterol, 5 g fiber, 8 g protein, 118 mg sodium

Carb Choices: 2; Exchanges: 2 starch, 1 plant-based protein