‘Ubuntu’ Soup #DASH

Ingredients

• 1 Tbs Olive Oil
• 1 White Onion, Diced
• 2 Garlic Cloves, Minced
• 2 Carrots, Diced
• 2 Celery Stalks, Diced
• ½ Cup Pumpkin, Diced
• 1 Potato, Peeled and Copped
• 1 Can Tomatoes, Diced
• 1 Cup Dried Brown Lentils
• 1 L Carrot Vegetable Juice Or 1 L Low-Sodium Stock
• 1 tsp Cumin
• 1 tsp Paprika
• 1 tsp Pepper

Method

1. In a large pot, sauté onion in a splash of olive oil until soft (about 3-4 minutes).
2. Add garlic, carrots, celery, pumpkin, and potato. Cook for another 5 minutes, stirring occasionally.
3. Stir in diced tomatoes, lentils, and your liquid of choice (carrot juice or low-sodium stock).
4. Add cumin, paprika, pepper, and salt if using.
5. Bring to a boil, then reduce heat and simmer for 30-40 minutes, or until lentils and vegetables are tender. Add more water as needed.
6. Blend fully for a smoother texture, or partially and enjoy chunky.

Nutrition Nugget

A comforting bowl of Ubuntu - meaning together in isiXhosa - with a DASH-friendly upgrade. This veggie-packed soup is full of fibre, potassium, and plant protein to support heart health, while keeping sodium low and flavour high.