Local & Seasonal

Coconut Kale Soup

with peanuts
4.76923
Average: 4.8 (13 votes)
(13 votes)
Coconut Kale Soup

Coconut kale soup - Down-to-earth vegetables and exotic coconut milk harmonize perfectly in terms of taste.

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Health Score:
9,5 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
309
calories
Calories

Healthy, because

Even smarter

Nutritional values

Of all nuts, peanuts have the highest protein content. They also provide abundant B vitamins and the important minerals fluorine and iodine.

You can also prepare the soup with other dried fruits, for example, dates or raisins, if you like.

1 serving contains
(Percentage of daily recommendation)
Calorie309 kcal(15 %)
Protein16 g(16 %)
Fat13 g(11 %)
Carbohydrates30 g(20 %)
Sugar added0 g(0 %)
Roughage10.7 g(36 %)
Vitamin A1.3 mg(163 %)
Vitamin D0 μg(0 %)
Vitamin E2.8 mg(23 %)
Vitamin K521.5 μg(869 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.7 mg(56 %)
Vitamin B₆0.5 mg(36 %)
Folate185 μg(62 %)
Pantothenic acid1 mg(17 %)
Biotin8.9 μg(20 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C71 mg(75 %)
Potassium932 mg(23 %)
Calcium197 mg(20 %)
Magnesium98 mg(33 %)
Iron5 mg(33 %)
Iodine6 μg(3 %)
Zinc2 mg(25 %)
Saturated fatty acids6.4 g
Uric acid130 mg
Cholesterol0 mg
Complete sugar5 g

Ingredients

for
4
Ingredients
5 ozs red onions
1 garlic clove
¾ oz ginger
1 Tbsp Peanut oil
26 ozs Vegetable broth
6 ozs Coconut milk
5 ozs red Lentils
8 ozs dried Apricot
4 ozs kale
1 oz Shelled peanut
1 Tbsp Shredded coconut
½ tsp Coriander
1 Tbsp lemon juice
salt
cayenne pepper
How healthy are the main ingredients?
Coconut milkonionLentilApricotgingerkale

Preparation steps

1.

Peel onions, garlic and ginger. Finely dice ginger and garlic, cut onions into strips. Heat oil in a saucepan. Sauté onions, garlic and ginger for 2 minutes over medium heat. Add broth, coconut milk and lentils, bring to a boil and simmer for 5 minutes.

2.

Meanwhile, finely chop apricots. Clean kale, wash, remove hard stems, finely chop leaves. Add kale with the apricots to the soup and simmer over low heat for about 15 minutes, stirring occasionally.

3.

Meanwhile, toast peanuts with shredded coconut and coriander seeds in a hot skillet over medium heat until fragrant. Let cool for 5 minutes. Then blitz in a small chopper.

4.

Remove about 2 ladles of the soup, puree finely with a hand blender and stir into the remaining soup to thicken. Season soup with lemon juice, salt and cayenne pepper to taste, pour into bowls and sprinkle with the peanut-coconut mix.