Creamy Coconut Red Lentil Soup

Recipe 10 min plus soaking timePreparation Time 40 to 50 minCooking Time

Creamy Coconut Red Lentil Soup

10 min plus soaking timePreparation Time 40 to 50 min Cooking Time

About this Recipe

Bitter greens like dandelion are bursting with so many reported benefits, thanks to antioxidant and anti-inflammatory compounds. They're also said to balance blood sugar-balancing, nurture our microbiome, and support liver health. But they can be difficult to love given the intense bitterness. Try these greens swirled into a spiced, creamy red lentil soup. You also can substitute any leafy greens.

The Benefits

This soup is swimming with the healthy goodness of dandelion which supports liver health and is rich in antioxidants, protein and fiber-rich red lentils and coconut milk with anti-micro bacterial compounds which support the immune system, and nutrient-high spices like coriander, cumin, turmeric and paprika.

Ingredients

4 SERVES
  • 1½ Tbsp (23 ml) avocado oil
  • 1/4 tsp cumin seeds
  • 1/4 tsp coarsely crushed coriander
  • 1 onion, chopped
  • 1 Tbsp (15 g) minced garlic (about 2 cloves)
  • 1 tsp minced ginger
  • 1/2 tsp turmeric
  • 1½ tsp ground cumin
  • 1½ tsp ground coriander
  • 1½ tsp smoked paprika
  • 1½ tsp ground cardamom
  • 1 cup (220 g) diced tomatoes (from 1 can, drained)
  • Salt
  • Freshly ground black pepper
  • 1 cup (190 g) red lentils, soaked for 30 minutes and drained
  • 2 to 3 cups (480 to 720 ml) water
  • 1 cup (240 ml) coconut milk
  • 1 to 2 cups (30 to 60 g) chopped dandelion or other greens
  • Fresh cilantro for garnish
  • Fresh lime juice for garnish
  • Sumac for garnish
  • Cayenne pepper for garnish (optional)

Directions

  1. Step 1
    Heat the avocado oil in a heavy-bottomed pot or Dutch oven over medium-high heat. When the oil is hot, add the cumin and crushed coriander seeds until they sizzle, about 1 minute.
  2. Step 2
    Add the chopped onion and cook until softened, 3 to 5 minutes. Add the garlic and ginger and cook for 1 minute.
  3. Step 3
    Add the turmeric, ground cumin and coriander, smoked paprika, and cardamom and sauté for 1 minute.
  4. Step 4
    Add the diced tomatoes along with a pinch of salt and a few grinds of black pepper. Add the drained lentils and water and stir to mix. Turn the heat to low and simmer with the lid on until the lentils are softened, 20 to 30 minutes.
  5. Step 5
    Stir in the coconut milk, chopped greens, and 1/2 tsp salt and simmer to let the flavors meld and the greens wilt, 5 to 10 minutes. Taste and adjust for seasoning. Serve with fresh cilantro, a squeeze of fresh lime juice, a pinch of sumac and a hit of cayenne if you like some heat.

Photo by Signe Birck

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