RED LENTIL & COCONUT SOUP
This light vegetarian soup is enriched with creamy coconut milk and packed with nutritious ingredients like ginger, spinach and limes
Provided by Sara Buenfeld
Categories Dinner, Lunch, Soup, Supper
Time 35m
Number Of Ingredients 9
Steps:
- Tip the lentils into a large pan and add the turmeric, ginger and garlic. Pour in the stock, then cover the pan and simmer for 15 mins until the lentils have softened.
- Pour in the coconut milk, stir in the leeks, cover and cook for 10 mins more.
- Add the spinach and cook just to wilt it, then spoon into bowls and squeeze over the lime juice.
Nutrition Facts : Calories 314 calories, Fat 19 grams fat, SaturatedFat 15 grams saturated fat, Carbohydrate 22 grams carbohydrates, Sugar 6 grams sugar, Fiber 6 grams fiber, Protein 10 grams protein, Sodium 0.7 milligram of sodium
CREAMY PUMPKIN & LENTIL SOUP
Whether you're carving a Halloween pumpkin or have picked up a cheap squash, use the plentiful flesh and seeds in this soup
Provided by Sara Buenfeld
Categories Lunch, Soup
Time 50m
Number Of Ingredients 9
Steps:
- Heat the oil in a large pan. Fry the onions until softened and starting to turn golden. Stir in the garlic, pumpkin flesh, lentils and thyme, then pour in the hot stock. Season, cover and simmer for 20-25 mins until the lentils and vegetables are tender.
- Meanwhile, wash the pumpkin seeds. Remove any flesh still clinging to them, then dry them with kitchen paper. Heat the 1 tsp oil in a non-stick pan and fry the seeds until they start to jump and pop. Stir frequently, but cover the pan in between to keep them in it. When the seeds look nutty and toasted, add a sprinkling of salt and a pinch of sugar, and stir well.
- Whizz the cooked pumpkin mixture with a hand blender or in a food processor until smooth, then add the crème fraîche and whizz again. Taste for seasoning.
- Serve with a spoonful of crème fraîche, a few thyme leaves and the toasted seeds scattered on top.
Nutrition Facts : Calories 233 calories, Fat 10 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 26 grams carbohydrates, Sugar 10 grams sugar, Fiber 7 grams fiber, Protein 10 grams protein, Sodium 0.8 milligram of sodium
CURRIED SQUASH, LENTIL & COCONUT SOUP
Flavour up butternut squash with Indian spices for this warming and healthy vegetarian soup
Provided by Barney Desmazery
Categories Lunch, Soup
Time 35m
Number Of Ingredients 8
Steps:
- Heat the oil in a large saucepan, add the squash and carrots, sizzle for 1 min, then stir in the curry powder and cook for 1 min more. Tip in the lentils, the vegetable stock and coconut milk and give everything a good stir. Bring to the boil, then turn the heat down and simmer for 15-18 mins until everything is tender.
- Using a hand blender or in a food processor, blitz until as smooth as you like. Season and serve scattered with roughly chopped coriander and some naan bread alongside.
Nutrition Facts : Calories 178 calories, Fat 7 grams fat, SaturatedFat 5 grams saturated fat, Carbohydrate 22 grams carbohydrates, Sugar 9 grams sugar, Fiber 4 grams fiber, Protein 6 grams protein, Sodium 0.4 milligram of sodium
VEGAN COCONUT CURRY RED LENTIL SOUP
This hearty and flavorful soup is delicious, filling and healthy. Great as a thick winter soup with naan bread, or as a dahl/stew with rice.
Provided by ivi_1988
Categories Curries
Time 50m
Yield 8 serving(s)
Number Of Ingredients 17
Steps:
- To a large pot or dutch oven over medium heat, add the oil. Add the curry powder and cinnamon and cook, stirring often, until the spices are fragrant, about 2 minutes.
- Add the onion and cook 2-3 minutes, followed by the carrots, ginger, and garlic, salt, sugar, and tomato paste. Cook, stirring, for 2 minutes more.
- Pour in the water, coconut milk, lentils, and chickpeas. Stir and bring to a simmer. Cook uncovered, stirring occasionally, for 25 minutes or until the lentils are tender and the soup has thickened.
- At the very end, stir in the lime juice. Taste for seasoning and serve with fresh cilantro and lime wedges.
Nutrition Facts : Calories 469.6, Fat 12.6, SaturatedFat 9.1, Sodium 867.8, Carbohydrate 76.3, Fiber 9.1, Sugar 31.8, Protein 16.2
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