Vegan Coconut, Pumpkin and Red Lentil Soup Recipe
I have probably given this recipe to over 100 people. That is not an exaggeration.
This soup is really that good! For those of you living in the United States, you will want to substitute sweet potato for the fresh pumpkin. I vary the greens every day depending on what I have available. Chopped green beans work really well. You can omit the lentils, and just put in extra vegetables if you are intolerant to legumes. I included them in the basic recipe in order to get some protein and extra fiber. Whatever the mix of veggies – the coconut is the star of this soup. YUMMO!
Ingredients
- ¼ block of organic creamed coconut
- 1 cup organic red lentils
- 1 ½ litres of veggie stock
- ¼ of a pumpkin or sweet potato cut into cubes
- 2 red onions chopped
- a large bunch of organic silver beet or baby spinach leaves
- 4 cloves garlic finely chopped
- 2 Tbsp freshly grated ginger, or more to taste
- Celtic sea salt and pepper to taste
Directions
- In a large saucepan, dissolve the creamed coconut with some filtered water until melted.
- Throw in the garlic, onions, pumpkin/sweet potato, and lentils with a pinch of Celtic sea salt and stir until coated.
- Add in the vegetable stock and bring to the boil. Simmer on a medium flame for about 40 minutes until the lentils are cooked through. The soup should be quite thick and the vegetables should have broken down. You could mash further with a stick blender, but it is often not necessary. Now stir through the greens, and squeeze in the desired amount of fresh grated ginger. Cook for a further 5 minutes until the greens are just wilted and cooked.
- Serve with a grain ball and garnish with some flat leaf parsley. YUM!
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 64g | |
| Recipe makes 8 servings | |
| Calories 121 | |
| Calories from Fat 21 | 17% |
| Total Fat 2.46g | 3% |
| Saturated Fat 1.96g | 8% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 6mg | 0% |
| Potassium 300mg | 9% |
| Total Carbs 18.43g | 5% |
| Dietary Fiber 8.2g | 27% |
| Sugars 2.49g | 2% |
| Protein 6.76g | 11% |
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Comments
December 20, 2010OK, you definitely got me with this one. I'm adding to my try soon folder in my recipe box right now! Will let you know how it is. Thanks for sharing.
