Curried Lentil Soup

I love an easy soup recipe. This soup is packed full of not only great fiber and protein, but antioxidants, vitamins and nutrients, as well – and honestly, doesn’t taste like it because of the homemade “curry” factor. The delicious spices and base of light coconut milk in this absurdly healthi-fied soup prevent it from tasting watery and bland (as is typically the case with healthy soups); rather, this soup boasts immense flavor and thickness, without the added calories – and actually features two competing stars trying to win “most nutritious ingredient”! (I love when ingredients fight over me :))

The first star ingredient is the lentils: red lentils can actually help reduce inflammation in your body and provide you with a steady stream of energy, all while satisfying your  daily recommended amount of folate, vitamin B, iron and minerals such as phosphorous and manganese!

The nutritious competitor is turmeric: the active phytochemical in turmeric is called “curcumin”, which actually contains antioxidant properties that prevent the formation of free radicals and neutralize existing ones! The antioxidants in this spice also potentially help aging and help maintain lowered cholesterol levels. Studies have also shown that curcumin can also help reduce inflammation – making this soup a fantastic hardcore-workout-recovery trick!

The rest of the ingredient list is nothing to snub your nose at, either, from the coconut milk (packed with vitamins) to the kale, which is an optional ingredient to give the soup a final little nutritional-kick with the added fiber (keeping you full longer), vitamins and antioxidants. This recipe makes a huge amount and maybe even tastes better re-heated the next day!


Curried Lentil Soup

8 cups water
2 Tbsp coconut oil, divided
3 cups red lentils (rinse repeatedly, the drain)
1 1/2 tsp kosher salt
3 cans light coconut milk
2 tsp roasted cumin seeds
1 large onion, iced
2 cloves garlic, minced
4 tsp fresh ginger, minced
3 tsp ground coriander
1 large bunch of kale, washed and chopped (optional!)

Combine the water, a tablespoon of coconut oil, lentils and salt into a large pot. Bring to a boil, then simmer for 20-25 minutes. Add the coconut milk and continue to simmer gently.

Heat a dry frying pan over high heat. Add cumin seeds and roast for 2-3 minutes until they start to smell fragrant. Remove and crush in a mortar and pestle (or smash and grind with side of a knife) – or you can even add the seeds whole!

Without cleaning the frying pan, add the second tablespoon of coconut oil to the warmed pan and add the onion. Sweat the onion for 2-3 minutes on medium-high heat and add the garlic and the rest of the spices to the pan. Cook until the onions are brown, then put the entire contents of the pan into the soup. Add the chopped kale, if using. Simmer for 5 minutes. Serve and enjoy!

Recipe from Triathlete Magazine.


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