Red Lentil Soup

A hearty, healthy, and low-fat vegetarian soup featuring red lentils, coconut milk, and aromatic spices for a comforting winter meal.

Vegetarian Healthy Soup Winter Lentils Low Fat

Estimated Nutrition

Calories

347

kcal / serving

2082 kcal total

Carbs

28g

per serving

168 g total

Fat

21g

per serving

126 g total

Protein

per serving

48 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

Dairy

Butter

unsalted

GrainsCereals

Long-Grain Rice

LegumesPulses

Split Red Lentils

rinsed

Liquids

1.7

Vegetable Stock

400

Coconut Milk

canned

tbsp

Lime Juice

freshly squeezed

NutsSeeds

0.25

tsp

Allspice

ground

0.25

tsp

Cumin

ground

0.25

tsp

Chilli Powder

0.5

tsp

Curry Powder

0.5

tsp

Coriander

ground

tbsp

Coriander

freshly chopped

Vegetables

1.5

tbsp

Ginger

freshly grated

piece

Onion

finely chopped

piece

Parsnip

chopped

stick

Celery

1000

Carrot

sliced

Method

Melt the butter in a heavy-based pan and add the ginger, allspice, cumin, chilli powder, curry powder, and ground coriander.

Cook the spices over a low heat for three minutes while stirring continuously.

Add the vegetables to the pan and cook for another eight minutes.

Stir in the lentils, rice, and vegetable stock, then bring to the boil.

Simmer for 30 minutes until the vegetables are tender and lentils begin to break down.

Blend the soup in a processor or liquidiser until it is completely smooth.

Return the soup to the heat and stir in the coconut milk, lime juice, and fresh coriander.

Heat the soup through without letting it return to a boil and serve immediately.