Coconut Curry Lentil Soup

16 50 433
Ingredients Minutes Calories
Prep Cook Servings
5 min 45 min 4
Coconut Curry Lentil Soup
Health Highlights
Warm and cozy - this makes a perfect weeknight dinner on a chilly day

Ingredients


1 tbsp Coconut oil (or olive oil)
1 large Yellow onion (chopped)
2 clove(s) Garlic (minced)
1 tbsp Ginger, dried
2 tbsp Tomato paste, organic
2 tbsp Curry powder
1 tsp Garam masala (optional)
1/2 tsp Turmeric, powder (optional)
1/2 tsp Red pepper flakes
4 cup Vegetable stock/broth, low sodium
1 can(s) (15oz) Coconut milk, sweetened
400 gm Cherry Tomatoes (diced)
1 1/2 cup Red lentils, raw
1 bunch Kale (or spinach)
1 pinch Sea salt, fine (to taste)
1 dash Black pepper (to taste)

Instructions


  1. In a pot, heat the coconut oil over medium heat and stir-fry the onion, garlic, and ginger until the onion is translucent.
  2. Add the tomato paste, curry powder, red pepper flakes, garam masala, turmeric, and cook for one minute.
  3. Add the vegetable broth, coconut milk, diced tomatoes, and lentils. 
  4. Cover and bring to a boil, then let simmer on low heat for 20-30 minutes, until the lentils are very tender. Season with sea salt and black pepper.
  5. Before serving, stir in kale/spinach and garnish with fresh chopped cilantro or parsley and/or vegan sour cream or plain organic yogurt.  

Nutrition Facts

Per Portion

Calories 433
Calories from fat 96
Calories from saturated fat 62
Total Fat 10.6 g
Saturated Fat 6.9 g
Trans Fat 0 g
Polyunsaturated Fat 6.8 g
Monounsaturated Fat 11.7 g
Cholesterol 0
Sodium 202 mg
Potassium 1378 mg
Total Carbohydrate 70 g
Dietary Fiber 18.7 g
Sugars 20.3 g
Protein 23.8 g

Dietary servings

Per Portion


Meat Alternative 1.4
Vegetables 5.6

Energy sources


Pygal56%466.21844302602614211.3230690180457722%303.1697878794514237.3931716849719222%324.05495028230075127.3966427454659556%22%22%CarbohydratesFatProtein

Meal Type(s)

Main
Soup




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