Vegan Coconut Soup
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
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.