Coconut Curry Lentil Soup
Healthy, because
Even smarter
Nutritional values
This Indian-style dish is good for digestion with the fresh ginger, because the hot root helps with various essential oils against abdominal cramps and constipation, soothes flatulence, and stimulates the digestion as a whole. The protein-rich lentils are a great source of protein for vegetarians and vegans, but also a very useful addition to any diet. Their dietary fibers keep you full for a long time and additionally support the digestion.
If you fry the toast pieces in vegetable oil you can easily create a vegan dish. The soup is also great as a meal prep dish - freeze the soup or store it in the fridge for a few days.
(Percentage of daily recommendation)
| Calorie | 541 cal. | (26 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 34 g | (29 %) | ||
| Carbohydrates | 38 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.3 g | (48 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 115.7 μg | (193 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6 mg | (50 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 164 μg | (55 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 16.5 μg | (37 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 79 mg | (83 %) | ||
| Potassium | 1,033 mg | (26 %) | ||
| Calcium | 95 mg | (10 %) | ||
| Magnesium | 146 mg | (49 %) | ||
| Iron | 9 mg | (60 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 23.8 g | |||
| Uric acid | 100 mg | |||
| Cholesterol | 17 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 1 onion
- ¾ oz ginger
- 1 carrot
- 1 yellow Bell pepper
- 2 Tbsps sesame oil
- 1 Tbsp Curry powder (Indian)
- 14 ozs Coconut milk
- 20 ozs Vegetable broth
- 9 ozs yellow Lentils
- 2 slices Toast
- 2 Tbsps butter
- 1 Lime (juice)
- salt
- cayenne pepper
- 1 handful cilantro
Preparation steps
Peel onion and ginger and finely chop. Peel carrot and dice. Rinse bell peppers, halve, remove seeds and finely chop. Heat oil in a saucepan, sauté onions with ginger until translucent. Add carrot, paprika and curry. Sauté briefly, then add coconut milk and broth. Bring to a boil. Rinse lentils, add lentils to soup, reduce heat and simmer for 15-20 minutes.
Remove crust from toast and cut into small cubes. Toast bread in hot butter in a roasting pan until golden brown. Remove from pan and place on absorbent paper towel.
Puree soup. Simmer or add broth as needed to reach desired consistency. Season with lime juice, salt and cayenne pepper. Rinse cilantro, shake dry, pluck off the leaves. To serve, fill soup bowls and garnish with croutons and cilantro.
