Healthy & Special Diets > Plant-Based Protein Recipes > Legume-Based Recipes > Lentil Soups and Stews

Spiced Red Lentil and Coconut Soup

A creamy and flavorful red lentil soup made with coconut milk and warming spices. This soup is packed with plant-based protein and fiber, making it a satisfying and healthy meal. Perfect for a cozy night in or a nutritious lunch.

Prep Time
15 minutes
Cook Time
30 minutes
Servings
4
Ingredients
  • 1 cup Red lentils
  • 1 can (13.5 oz) Coconut milk
  • 4 cups Vegetable broth
  • 1 Onion
  • 2 cloves Garlic
  • 1 inch piece Ginger
  • 1 teaspoon Turmeric powder
  • 1 teaspoon Cumin powder
  • 1/2 teaspoon Coriander powder
  • 1/4 teaspoon (or to taste) Chili powder
  • 1 tablespoon Lime juice
  • 2 tablespoons Olive oil
  • to taste Salt
  • to taste Pepper
  • for garnish Fresh cilantro

Preparation

Rinse the red lentils thoroughly under cold water until the water runs clear. This helps to remove any excess starch.

Sauté Aromatics

Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and grated ginger and cook for another minute until fragrant.

Add Spices

Stir in the turmeric powder, cumin powder, coriander powder, and chili powder. Cook for 30 seconds, stirring constantly, until the spices are fragrant.

Combine Ingredients

Add the rinsed red lentils, vegetable broth, and coconut milk to the pot. Bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes, or until the lentils are soft and have broken down slightly.

Blend (Optional)

For a creamier soup, use an immersion blender to blend the soup until smooth. Alternatively, you can carefully transfer the soup to a regular blender in batches and blend until smooth. Return the soup to the pot.

Season and Serve

Stir in the lime juice and season with salt and pepper to taste. Garnish with fresh cilantro before serving. Serve hot.

Nutrition Facts Estimated per 100g of product

Calories: Approximately 80-100kcal<br>Protein: 4-5g<br>Carbohydrates: 12-15g<br>Fat: 3-4g<br>Fiber: 3-4g<br>Please note that these values are estimates and may vary based on specific ingredients and portion sizes.

Other Important Considerations for Nutrition

This soup is a good source of plant-based protein, fiber, and various vitamins and minerals. The coconut milk provides healthy fats, but be mindful of the overall fat content if you are watching your intake. Consider using light coconut milk for a lower-fat version. To increase the protein content further, add a handful of spinach or kale during the last few minutes of cooking.

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FAQ

  • Can I use a different type of lentil?

    Red lentils are preferred because they break down easily and create a creamy texture. Green or brown lentils can be used, but they will require a longer cooking time and the soup will have a different texture.
  • Can I make this soup in a slow cooker?

    Yes, you can. Sauté the onion, garlic, and ginger as directed, then transfer all ingredients to a slow cooker. Cook on low for 6-8 hours or on high for 3-4 hours. Blend if desired before serving.
  • Can I freeze this soup?

    Yes, this soup freezes well. Allow the soup to cool completely before transferring it to freezer-safe containers. It can be stored in the freezer for up to 3 months. Thaw overnight in the refrigerator before reheating.