Lentil Masala Soup

Name: Lentil Masala Soup
Cook time: 30 min
Total time: 30 min
Cuisine: Indian, Asian
Ingredients: 1 ½ tsps Coconut Oil; ½ Large Red Onion (finely diced); Garlic (cloves, minced); 1 tsp Turmeric; 1 tbsp Garam Masala; 1 tsp Sea Salt; 1 tsp Coriander (finely diced); 950ml (4 Cups) Organic Vegetable Broth; 600g (3 Cups) Diced Tomatoes; 225g (1 Cup) Dry Red Lentils; 240ml (1 Cup) Organic Coconut Milk (tinned, full-fat); 260g (4 Cups) Kale Leaves (finely sliced)

3 steps

Cook:30min

NOTES GARNISH Top soup with chopped coriander, sliced almonds and/or a dollop of coconut yogurt.

Updated at: Thu, 17 Aug 2023 09:48:13 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories392.1 kcal (20%)

Total Fat15.7 g (22%)

Carbs49.8 g (19%)

Sugars8 g (9%)

Protein18.8 g (38%)

Sodium1296.7 mg (65%)

Fiber9.4 g (33%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1.5 tspsCoconut Oil

0.5red onion

large, finely diced

Garlic

cloves, minced

1 tspturmeric

1 Tbspgaram masala

1 tspsea salt

1 tspCoriander

finely diced

950mlVegetable Broth

Organic

600gDiced Tomatoes

225gDry Red Lentils

240mlCoconut Milk

Organic, tinned, full-fat

260gKale Leaves

finely sliced

Instructions

Step 1

Heat coconut oil in a large stock pot over medium heat. Add the onions and saute for about 4 minutes or until translucent. Add in the minced garlic. Saute for another minute.

Step 2

Add in the turmeric, garam masala and sea salt. Stir for a minute or until spices are well mixed. Add in the coriander, vegetable broth and diced tomatoes. Bring to a boil then reduce heat to a simmer.

Step 3

Add in the dry lentils, cover and cook for 15 to 20 minutes. Once the lentils are cooked through, add in the coconut milk. Stir well to mix, then add in the kale. Stir again until the kale is wilted. Turn off the heat. Ladle into bowls and enjoy!