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Curried Lentil, Tomato and Coconut Soup

Course Soup, Vegetables
Cuisine The World
Keyword curry, healthy, lentils, tomato sauce
Prep Time: 5 minutes
Cook Time: 35 minutes
Servings: 4 people
Calories 395 kcal

Ingredients

  • 2 tablespoons vegetable oil 2 tablespoons vegetable oil
  • 1 cup yellow onion 1 cup yellow onion, finely chopped
  • 1 tablespoon curry 1 tablespoon curry
  • 2 garlic cloves 2 large garlic cloves crushed
  • .25 cup ginger ¼ cup ginger, peeled and finely chopped
  • .75 cup red lentils ¾ cup red lentils
  • 2 cups crushed tomatoes 2 cups crushed tomatoes
  • 1 cup chopped parsley 1 cup chopped parsley + ¼ cup of roughly chopped to garnish
  • 1 teaspoon salt 1 teaspoon. salt
  • 2.5 cups water 2 ½ cups water
  • 13.5 ounces coconut milk 13.5 ounces can coconut milk
US - Metric

Instructions

  1. In a medium saucepan pour the vegetable oil and place over medium-high heat. Add the onions and fry, stirring frequently for 8 minutes, until soft and caramelized.

    Add the curry powder, garlic, ginger and continue to fry for 2 minutes, stirring constantly. Add the lentils, stir through for 1 minute, then add the tomatoes, parsley, water, salt, and a generous number of grinds of pepper.

  2. Pour the coconut milk into a bowl and gently whisk until smooth and creamy. Set aside ¼ cup and add the remaining coconut milk to the soup. Bring to a boil over high heat, then lower to a simmer and cook for 25 minutes or until the lentils are soft but still holding their shape.

  3. Divide amongst four bowls, drizzle with the reserved coconut milk, sprinkle with parsley leaves and serve.

Nutrition Facts
Curried Lentil, Tomato and Coconut Soup
Amount Per Serving
Calories 395 Calories from Fat 252
% Daily Value*
Fat 28g43%
Saturated Fat 24g150%
Sodium 606mg26%
Potassium 616mg18%
Carbohydrates 29g10%
Fiber 11g46%
Sugar 3g3%
Protein 11g22%
Vitamin A 604IU12%
Vitamin C 6mg7%
Calcium 58mg6%
Iron 6mg33%
* Percent Daily Values are based on a 2000 calorie diet.