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Coconut Lentil Soup
90 people liked
This delicious coconut lentil soup is the ideal winter warmer packed with nutrition and bursting with flavour. It’s also freezer friendly for those days when you’re not feeling up to cooking.
4
Serves
0
Serves of Fruit
(Per Serve)
2
Serves of Vegetables
(Per Serve)
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INGREDIENTS:
- 1 tablespoon olive oil
- 1 brown onion, finely diced
- 2 garlic cloves, crushed
- 4 cm piece ginger, peeled, finely grated
- 2 tablespoons yellow curry powder mixture*
- 1 tablespoon olive oil
- 400g can lentils, rinsed and drained
- 400g can diced tomatoes
- 270ml can coconut milk, reduced fat
- 1 litre water
- ½ cup natural yoghurt
- 2 teaspoons lime juice
- ⅓ cup coriander leaves, chopped
- YELLOW CURRY POWDER MIX:
- 2 teaspoons ground coriander
- 1 teaspoon ground turmeric
- 1 teaspoon yellow mustard powder
- 1 teaspoon chilli powder (optional)
- ½ teaspoon pepper
- ½ teaspoon cumin
METHOD:
- STIR together the yellow curry powder ingredients and set aside.
- HEAT large pan over medium high heat and add the oil once hot. Fry the onion, garlic and ginger until the onion becomes soft. Mix the required amount of curry powder with a tablespoon of olive oil and add to the onion. Fry for 1 minute or until fragrant.
- ADD lentils, tomatoes, coconut milk and water. Bring to the boil, reduce heat to low, simmering uncovered for 20 minutes or until lentils are tender.
- COMBINE yoghurt, lime juice and ½ the coriander leaves in a bowl.
- LADLE soup into serving bowls, drizzle with yoghurt mixture and garnish with remaining coriander leaves.
- SERVE with naan bread and lime wedges (optional).
RECIPE NOTES:
The yellow curry mix used as the base of this recipe is so easy to make and can be added with coconut milk to form the base of a range of other curries. The lentils used in the dish are a great source of fibre and protein and are a great meat substitute for vegetarians. If you are looking for a gluten-free meal, be sure to select gluten-free canned lentils.
Note: The optional side serving of naan bread has not been included in the nutritional analysis.
NUTRITION: Per Serving
1071
kJ
16.2g
Fat
6.8g
Sat. Fat
15.9g
Carbs
7.5g
Sugars
6.7g
Fibre
8.4g
Protein
280.5mg
Sodium
NUTRITION: Per 100 grams
188
kJ
2.8g
Fat
1.2g
Sat. Fat
2.8g
Carbs
1.3g
Sugars
1.2g
Fibre
1.5g
Protein
49.2mg
Sodium
