Satisfying Vegan Food

Vegan Coconut Soup

with red cabbage and red lentils
5
Average: 5 (3 votes)
(3 votes)
Vegan Coconut Soup

Vegan Coconut Soup - Deliciousness from purely vegetable ingredients

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Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
263
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie263 cal.(13 %)
Protein8 g(8 %)
Fat16 g(14 %)
Carbohydrates20 g(13 %)
Sugar added0 g(0 %)
Roughage3.9 g(13 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E2.2 mg(18 %)
Vitamin K21.9 μg(37 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.3 mg(19 %)
Vitamin B₆0.3 mg(21 %)
Folate65 μg(22 %)
Pantothenic acid0.6 mg(10 %)
Biotin4.5 μg(10 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C15 mg(16 %)
Potassium855 mg(21 %)
Calcium89 mg(9 %)
Magnesium102 mg(34 %)
Iron2.7 mg(18 %)
Iodine2 μg(1 %)
Zinc1.4 mg(18 %)
Saturated fatty acids8 g
Uric acid69 mg
Cholesterol0 mg
Complete sugar6 g

Ingredients

for
4
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
How healthy are the main ingredients?
Coconut milkRed cabbageoniongarlic cloveparsleysalt
Preparation

Kitchen utensils

1 Immersion blender

Preparation steps

1.

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.

2.

Add lentils and steam for 2 minutes. Pour in broth and coconut milk and simmer on low heat for 20-25 minutes.

3.

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.

4.

Halve lime and squeeze juice. Season soup with this and salt, puree very finely and strain through a fine sieve into a clean pot.

5.

Arrange vegan soup in bowls and drizzle with herb oil. Spread red cabbage on top and garnish with remaining herbs.