Red Lentil Soup Recipe With Coconut Milk Is Healthy Eating Done Right by Kuhn Rikon Switzerland
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Lentils are the perfect ingredient to include in a healthy eating diet plan, and lentil soup is a quick and easy lunch or dinner any time of the week. The health benefits of lentils are vast. Did you know that a single serving of lentils supplies 32 percent of the fiber you need each day? Makes you want to buy lentils right now!
This spicy red lentil soup recipe is the perfect recipe to add to your lunch or dinner recipe rotation. The vegetarian and vegan soup is quick and easy to make. Here is your shopping list for this creamy gluten-free lentil soup: onion, vegetable oil, fresh garlic, sea salt, fresh ginger, mustard seeds, ground turmeric, ground coriander, fennel seeds, crushed red pepper flakes, coconut milk, red lentils, fresh spinach, limes for juicing, a fresh tomato and coconut flakes.
Serve this healthy lentil soup for lunch or dinner with your favorite side dishes.
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Cuisine: American
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Servings: 4
Ingredients
- 2 tablespoons vegetable oil
- 1 onion, finely chopped
- 4 cloves garlic, crushed
- 1 tablespoon sea salt
- 3 teaspoons grated fresh ginger (add 2/3 of it to the pan and 1/3 before serving)
- 2 teaspoons mustard seeds
- 2 teaspoons ground turmeric
- 1 teaspoon ground coriander
- 1 teaspoon fennel seeds
- 3 pinches crushed red pepper flakes
- 3 cups water (see Recipe Notes)
- 15 ounces coconut milk
- 7 ounces red lentils
- 7 ounces fresh spinach, washed, dried and coarsely chopped
- 2 tablespoons lime juice
- 1 ripe tomato, skin removed, cored and diced
- 2 tablespoons coconut flakes
Helpful Products
- Durotherm® / Hotpan®
- Dutch Oven
- Lemon Juicer
- Soup Pot
- Ladle
- Cutting Board
- Chef Knife
- Measuring Cups
- Measuring Spoons
- Soup Bowls
- Salt and Pepper
- Airtight Containers
Recipe Notes
- If you don't have a Durotherm® or Hotpan®, prepare the soup in a dutch oven or large soup pot.
- Vegetable stock can be used instead of water, however, reduce the addition of salt.
- Store the soup in an airtight container in the fridge.
Here's how to make it:
- Fry the onions and garlic in the oil until they are lightly brown. Add ginger, mustard seeds, turmeric, coriander, fennel, chili flakes and sauté for a short time.
- Add water, coconut milk and the lentils. Bring to the boil while stirring. Place the lid on and heat until steam streams out at the lid, then turn to low and allow to simmer for 10 minutes.
- If you're using a Durotherm®, start the cooking assistant. Place the Durotherm® into the base/insulating bowl and soft cook for 5 minutes. If using a soup pot, continue to gently simmer.
- Stir in the ginger and lime juice and season the soup with salt and pepper. Garnish with diced tomatoes and coconut flakes.
Nutrition Facts Per Serving
Calories: 974
Total Fat 68.7g
Saturated Fat 55.2g
Cholesterol 0mg
Sodium 322mg
Total Carbohydrate 81.4g
Dietary Fiber 39.6g
Total Sugars 12.1g
Protein 29.1g
Vitamin D 0mcg
Calcium 549mg
Iron 17mg
Potassium 2727mg
Recipe and photo courtesy of KUHN RIKON.
Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. This recipe has been analyzed by VeryWellFit. However, any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.
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