Curry Lentil Soup

15 30 287
Ingredients Minutes Calories
Prep Cook Servings
5 min 25 min 4
Curry Lentil Soup
Health Highlights
1-pot goodness in the form of curried lentil soup! Rich with flavor, fiber, and protein and incredibly comforting. The perfect 30-minute healthy meal or side!

Ingredients


1/4 cup Water, filtered (can also use oil)
1/4 cup chopped Shallots
3 clove(s) Garlic (Minced)
3 tbsp minced Ginger root
1 pepper(s) Serrano pepper (Minced)
2 cup chopped Carrots
1 tsp Sea Salt
1 tbsp Curry powder
3 cup Vegetable stock/broth, gluten-free
3/4 cup Coconut milk, sweetened
1 cup Red lentils, raw (Rinsed)
2 tbsp Coconut aminos, Coconut Secret
1/2 medium Lemon (Optional)
2 tbsp Cilantro (coriander) (chopped, optional)
2 tbsp Coconut cream (Optional)

Instructions


  1. Heat a large rimmed skillet or pot over medium heat. Once hot, add water (or oil) and shallot. Sauté for 3 minutes, stirring frequently, until softened and slightly browned.

  2. Add garlic, ginger, and serrano pepper and sauté for another 2-3 minutes. Then add carrots, curry powder, and a pinch of salt and stir. Cook for 1-2 minutes more, stirring occasionally. 

  3. Add vegetable broth and coconut milk and increase heat to medium high. Bring to a low boil. Then add lentils and stir. Once the mixture comes back to a low bubble, reduce heat to low or until you achieve a gentle simmer.

  4. Add coconut aminos and stir once more. Simmer the soup uncovered, stirring occasionally, for 12-16 minutes or until the carrots and lentils are tender (red lentils cook pretty quickly, so if you're using other lentils, adjust cook time as needed). If the mixture becomes too thick, you can add more coconut milk or vegetable broth as needed. 

  5. Taste and adjust flavor as needed, adding more salt or coconut aminos for saltiness / depth of flavor or more curry powder for intense curry flavor.

  6. Divide between serving bowls and garnish with fresh cilantro and lemon juice or a little fresh coconut milk or cream (optional). Store cooled leftovers in the refrigerator up to 5 days or in the freezer up to 1 month. Reheat on the stovetop until hot, adding more vegetable broth to thin as needed. 


Nutrition Facts

Per Portion

Calories 287
Calories from fat 47
Calories from saturated fat 32
Total Fat 5.3 g
Saturated Fat 3.5 g
Trans Fat 0
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 0.5 g
Cholesterol 0
Sodium 1507 mg
Potassium 685 mg
Total Carbohydrate 51 g
Dietary Fiber 9.2 g
Sugars 11.5 g
Protein 13.8 g

Dietary servings

Per Portion


Fruit 0.1
Meat Alternative 0.9
Vegetables 2.6

Energy sources


Pygal64%459.12865817793977232.930435733837317%293.34150686405894208.7973935005152319%330.0995596725608122.8196110073679364%17%19%CarbohydratesFatProtein

Meal Type(s)





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