Curried Lentil, Tomato, and Coconut Soup

12 41 279
Ingredients Minutes Calories
Prep Cook Servings
10 min 31 min 4
Curried Lentil, Tomato, and Coconut Soup
Health Highlights
A creamy, curried soup that you can make on a weeknight, no sweat. Adjust the curry powder depending on how much heat you want.

Ingredients


2 tbsp Coconut oil (can sub evoo)
1 medium Yellow onion (finely chopped)
2 clove(s) Garlic (finely chopped)
1 piece, 2-inch Ginger root (2 1/2-inch; peeled, finely grated)
1 tbsp Curry powder (medium heat)
1/4 tsp Red pepper flakes (crushed)
3/4 cup Red lentils, raw
1 can(14oz) Crushed tomatoes canned (14.5-ounce can crushed)
1/2 cup Cilantro (coriander) (finely chopped; plus leaves with tender stems for serving)
1/4 tsp Salt and pepper (or to taste)
1 can(s) (13.5 oz) Coconut milk, sweetened (unsweetened; shaken well)
1 fruit Lime (cut into wedges (for serving)

Instructions


  1. Heat oil in a medium saucepan over medium. Cook onion, stirring often, until softened and golden brown, 8–10 minutes. Add garlic, ginger, curry powder, and red pepper flakes and cook, stirring, until fragrant, about 2 minutes. Add lentils and cook, stirring, 1 minute. Add tomatoes, ½ cup cilantro, a generous pinch of salt, and 2½ cups water; season with pepper. Set aside ¼ cup coconut milk for serving and add remaining coconut milk to saucepan. Bring mixture to a boil; reduce heat and simmer gently, stirring occasionally, until lentils are soft but not mushy, 20–25 minutes. Season soup with more salt and pepper if needed.
  2. To serve, divide soup among bowls. Drizzle with reserved coconut milk and top with more cilantro. Serve with lime wedges.
  3. Do Ahead: Soup (without toppings) can be made 3 days ahead. Let cool; cover and chill.

Notes:

This would be a great recipe to make ahead and pack in lunches for the week (or freeze for next week).


Nutrition Facts

Per Portion

Calories 279
Calories from fat 93
Calories from saturated fat 72
Total Fat 10.3 g
Saturated Fat 8.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 0.8 g
Cholesterol 0
Sodium 290 mg
Potassium 676 mg
Total Carbohydrate 39 g
Dietary Fiber 7.9 g
Sugars 9.2 g
Protein 11.2 g

Dietary servings

Per Portion


Fruit 0.3
Meat Alternative 0.7
Vegetables 2.4

Energy sources


Pygal51%467.73473476553784196.636708777006433%302.45315033184147236.067610187884316%337.4931339399476118.2326316866810651%33%16%CarbohydratesFatProtein

Meal Type(s)





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