Coconut Lentil Soup with Lemongrass and Ginger

16 45 464
Ingredients Minutes Calories
Prep Cook Servings
15 min 30 min 5
Coconut Lentil Soup with Lemongrass and Ginger
Health Highlights
A healthy vegan soup made with red lentils, coconut milk, and butternut squash. Serve over hot cooked rice.

Ingredients


2 cup Red lentils, raw ((or yellow split peas), sorted and rinsed well)
1 medium Yellow onion (diced)
7 cup Vegetable stock/broth, gluten-free (6-8 cups; can also use; broth; water; add less for a thicker soup)
2 cup cubes Pumpkin (diced; or butternut squash)
1 can(s) (15oz) Coconut milk, sweetened
1 tbsp Lemongrass paste
1 tbsp minced Ginger root (fresh; finely grated (use a microplane))
1 tbsp Garlic (fresh)
1 tbsp Curry powder (or to taste, some powders and pastes are spicier than others))
2 leaf Kaffir Lime Leaves (fresh; frozen (or strips of; zest))
1 pinch Salt (to taste)
1 dash Stevia sweetener, powder (a little - to taste)
1/3 cup Cilantro (coriander) (fresh; garnish)
2 green onion (stem) Green onion (sliced; garnish)
1 tsp, minced Red Thai chili pepper (sliced green or red Thai chiles, garnish)
2 1/2 cup Brown rice, long-grain, cooked (hot; for serving (optional))

Instructions


  1. Place lentils, onion and vegetable broth in a 3-4 quart pot. Bring to a simmer, cover and cook until lentils start to soften, about 15-20 minutes. Add the diced squash, coconut milk, lemongrass paste, ginger, garlic, and kaffir lime leaves. Season well with salt, to taste. Bring back to a low simmer and cook until the lentils have completely broken down and squash is tender. Taste and adjust any seasonings as desired. Add a pinch of sugar.
  2. To serve, ladle soup over hot, cooked rice and garnish as desired.

Nutrition Facts

Per Portion

Calories 464
Calories from fat 44
Calories from saturated fat 52
Total Fat 4.9 g
Saturated Fat 5.8 g
Trans Fat 0
Polyunsaturated Fat 8.0 g
Monounsaturated Fat 15.9 g
Cholesterol 0
Sodium 1679 mg
Potassium 827 mg
Total Carbohydrate 87 g
Dietary Fiber 14.6 g
Sugars 5.8 g
Protein 25.4 g

Dietary servings

Per Portion


Grain 0.9
Meat Alternative 1.5
Vegetables 3.3

Energy sources


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