Brown Lentil Coconut Soup

Low in calories and high in soluble & insoluble fiber, lentils are a good source of protein as well as a good substitute for meat. They are filled with folate, iron, and other important nutrients. They require no pre-soaking and cook in about 20-30 minutes. The recipe below is delicious and freezes very well. I always make a large batch and pack 1-cup servings in small plastic containers to freeze and reheat for quick and healthy lunches on busy days. I prefer to use the easily available and inexpensive Brown Lentils as they hold their shape well, but I think you can substitute red ones if thats what you have on hand.

Brown Lentil Coconut Soup

(Makes about 8 1-cup servings)

  • 2 cups lentils
  • 6 cups water
  • 2 tsp oil
  • 2 medium onions (about 1 heaped cup) – chopped
  • 2 medium tomatoes – pureed (about 1 1/2 cups)
  • 4 garlic cloves – grated
  • 2 Tbsp ginger paste (about 1 1/2 inch)
  • 1 tsp cayenne / red chili powder
  • 1 tsp cumin powder
  • 1 tsp coriander powder
  • 1 tsp turmeric
  • 1 tsp garam masala
  • 1 (13.5 oz) can coconut milk
  • 2 cups frozen / fresh kale or spinach
  • salt to taste
  • lemon juice
  • sour cream (optional)

1) Pick through the lentils and make sure there is no dirt or stones. Rinse and drain well.

2) In a large pan, add lentils and water and bring to a rapid boil. Reduce to low flame and cook covered about 20 minutes till tender, stirring mid-way.

3) In another pan, heat the oil and add onions. Saute till transparent.

4) Add ginger and garlic and saute till fragrant.

5) Add the spices and roast for a few seconds.

6) Mix in the tomato puree and heat, scraping the bottom.

7) When lentils are ready, mix with the onion-tomato mixture.

8) Add coconut milk and salt, and simmer on low about 10-15 minutes.

9) Add the kale/spinach and simmer an additional 5 minutes till it is wilted.

10) Serve with a squeeze of lemon juice and a dollop of sour cream.

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