Red Lentil-Coconut Soup

Red Lentil Coconut Soup

This quick and easy soup is both healthy and satisfying.  The balance of eastern spices and sweet coconut makes for a perfect starter for dinner or a quick winter lunch.  Lentils are a great source of protein and pairs very well with the coconut milk.

Red lentils have been a bit of a challenge to find in my regular groceries, though I have found Bob’s Red Mill brand red lentils at the local “job lots” discount store.  Green lentils substitue just fine, though the red lentil lends a beautiful warm yellow hue to the end product.

Substitue vegetable broth for the chicken broth if  you want to go vegetarian.  Choose a “lite” coconut milk to save on some fat and calories.

Ingredients

1 tbsp olive oil

1 large yellow onion, chopped

1 tsp ground ginger or 1 tbsp minced pealed fresh ginger

1 tsp ground cumin

3 tbsp fresh cilantro, chopped, divided

1/8 tsp ground cinnamon

1 tsp crushed red pepper

5 cloves garlic, minced

3 cups reduced sodium chicken broth

1 cup dried red lentils

1 cup coconut milk

juice of 1/2 lime

dash of salt

Preparation

Heat Olive oil in a large saucepan or dutch oven.  Add onion and cook 8-10 minutes until brown.  Stir in ginger, cumin, cinnamon, red pepper and garlic and cook for a few minutes, until fragrent.  Stir in 2 tbsp of chopped cilantro.

Add broth and lentils, bring to a boil.  Cover, reduce heat and simmer until lentils are soft, about 30 minutes.

Remove from heat and allow to cool for a few minutes.  Puree soup with an emersion blender or in batches in a standard blender.  Return to medium heat.  Add coconut milk, lime, salt.  Garnish with remaining cilantro and lime wedges.

Makes 4 Servings

Approximate Nutritional Info*

Calories Carbs Fat Protein Sugar Sodium
Per Serving: 367 32 28 13 5 211

*calculated using MyFitnesspal.com

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