3.5
4 ratings

This Red Lentil Coconut Soup is Easy and Delicious

Finally, an easy soup recipe you can make in just over an hour!
soup
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There are few things I like more than cooking with legumes. They are nutrient dense, cheap and can be used in everything from salads, to soups, to stews. This soup has some Asian accents and the coconut milk gives it a lovely, creamy texture.

Ingredients

  • 2 Tablespoons vegetable oil
  • 1 small onion, diced
  • 2 medium carrots, peeled and diced
  • 2 Tablespoons curry powder
  • 2 garlic cloves, minced
  • 1 Tablespoon ginger, peeled and minced
  • 1 Tablespoon brown sugar
  • 1/4 Cup tomato paste
  • 1 Cup red lentils
  • 3 Cups water
  • 7 Ounces coconut milk
  • 1/3 Cup cilantro, chopped
  • 3 Tablespoons sour cream (optional)

Directions

In a medium sauce pan, heat oil over medium heat. Add onions and carrots, cook until they are soft. Add the curry powder and garlic. 

Continue cooking for 30 seconds, then add the ginger, tomato paste, brown sugar, lentil and water.

Reduce heat to a simmer for about 1 hour, or until lentils are soft.

Add the coconut milk and cilantro. Season with salt and pepper. Continue to simmer for 20 minutes.

Taste and adjust seasoning.

Serve with some cilantro leaves and a dollop of sour cream. (optional)

Nutritional Facts
Servings4
Calories Per Serving384
Total Fat19g29%
Sugar8gN/A
Saturated10g50%
Protein15g29%
Carbs44g15%
Vitamin A273µg30%
Vitamin B60.4mg19.9%
Vitamin C10mg17%
Vitamin E4mg18%
Vitamin K16µg20%
Calcium73mg7%
Fiber9g35%
Folate (food)251µgN/A
Folate equivalent (total)251µg63%
Iron6mg34%
Magnesium69mg17%
Monounsaturated6gN/A
Niacin (B3)3mg13%
Phosphorus227mg32%
Polyunsaturated2gN/A
Potassium784mg22%
Riboflavin (B2)0.2mg9.4%
Sodium172mg7%
Sugars, added2gN/A
Thiamin (B1)0.5mg31.9%
Zinc2mg15%