Lentil soup is a great way for us to get vegetable protein into our diets. These tiny seeds are dense with a diverse array of nutrition that benefits our bodies in many ways. Even during the Clean Program, dried peppers are allowed in small amounts as seasoning, so enjoy making this spicy lentil soup any time.
Lentil Soup Recipe
Why are lentils so good for us? They are a great source of fiber, protein, folate, and iron. The fiber in lentil soup helps with the digestive system and may aid in preventing certain cancers. The folate in lentil soup aids in metabolism and the nervous system. This fiery soup that revolutionizes how we get in our liquid protein, which makes it perfect for vegans and vegetarians. Who knew blended lentils would be so creamy and delicious?
2 tablespoons coconut oil
1 large onion, cut into ½ inch pieces
3 cloves garlic, peeled and finely minced
3 tablespoons fresh ginger, peeled and finely minced
1 tablespoon ground cumin
1 tablespoon ground coriander seed
1 teaspoon red curry paste, more or less to taste (check to make sure it’s unsweetened)
2 cups coconut milk
2 cups red lentils
2 quarts (or more as needed), fresh water OR chicken broth OR vegetable broth
Garnish with lime juice, coconut yogurt to taste and freshly chopped cilantro (optional)
Heat a large (heavy-bottomed is best) soup pot over medium-high heat, melting the coconut oil.
Stir in the onions, allowing them to cook slowly until translucent and soft.
When they have just started to soften, stir in the ginger and garlic. Cook until fragrant, then add the spices and curry paste. Mix everything together well.
Reduce heat and add coconut milk. Let cook for 5 minutes before adding lentils and stock.
Lower heat and cook for roughly 30 minutes. Keep stirring often to keep the lentils from sticking to the pot. As the lentils cook, they will break down and thicken the soup. Add more liquid as you see fit.
When lentils are tender, either blend directly in the pot with an immersion blender or let cool and add in batches (2 cups at a time) to a blender and puree until smooth. You can use additional coconut milk or broth (or water) to thin out the puree if needed.
Add additional seasoning to taste, a splash of lime juice, and some coconut yogurt to individual servings.
Recipe: Frank Giglio
Photos: Jenny Nelson
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