Vegan Coconut Soup
Vegan Coconut Soup - Deliciousness from purely vegetable ingredients
Healthy, because
Even smarter
Nutritional values
Contained antioxidants, minerals and vitamins like iron, zinc and folic acid support Lentils the body's defenses. On top of that, their dietary fiber keeps you full for a long time. The pungent capsaicin from Chili peppers stimulates the entire metabolism and gets the digestion going.
The vegan soup with red cabbage and red lentils can be easily pre-cooked in larger quantities and frozen in portions. Then, if necessary, only the topping must be freshly prepared.
(Percentage of daily recommendation)
| Calorie | 263 cal. | (13 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.9 g | (13 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 21.9 μg | (37 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.3 mg | (19 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 65 μg | (22 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 4.5 μg | (10 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 855 mg | (21 %) | ||
| Calcium | 89 mg | (9 %) | ||
| Magnesium | 102 mg | (34 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 8 g | |||
| Uric acid | 69 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 1 onion
- 2 garlic cloves
- ½ oz ginger roots
- ½ red chili pepper
- 2 Tbsps Coconut oil
- 4 ¼ ozs Red lentils
- 9 ozs Vegetable broth
- 26 ozs Coconut milk
- 1 ¾ ozs Red cabbage
- 2 cilantro
- 1 parsley
- 3 Tbsps Canola oil
- salt
- 1 Lime
Kitchen utensils
Preparation steps
Peel onion, garlic and ginger, cut chili pepper in half lengthwise, remove seeds and wash; dice everything very finely. Heat coconut oil in a saucepan. Sauté the prepared ingredients in it over medium heat for 3 minutes.
Add lentils and steam for 2 minutes. Pour in broth and coconut milk and simmer on low heat for 20-25 minutes.
Meanwhile, clean and wash red cabbage and cut into very fine cubes. Wash herbs, shake dry and pluck off leaves; if desired, set aside some for decoration. Finely puree remaining leaves with oil and 1 pinch of salt.
Halve lime and squeeze juice. Season soup with this and salt, puree very finely and strain through a fine sieve into a clean pot.
Arrange vegan soup in bowls and drizzle with herb oil. Spread red cabbage on top and garnish with remaining herbs.
