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February's Health Dinner: Coconut Curry Lentil Soup

Welcome to February's Healthy Dinner blog!

Earlier this month, I posted a Question of the Week in our Village Facebook Group about soups and stews. Everyone shared their recipes. I tallied up the 'likes' and votes on our favorites and Erica's Coconut Curry Lentil soup won. The original recipe comes from vegangela.com, but I made a few small changes.

This recipe was awesome! So quick and easy to get started, minimal clean up, and at least one of my kids loved it. It's a great emergency weeknight meal, too, since all of the ingredients keep well in the pantry or freezer.

Coconut Curry Lentil Soup

1 tbsp of olive oil

1 large onion, chopped

2 cloves of garlic, minced

1 tbsp of fresh ginger, minced

2 tbsp of ketchup

2 tbsp of curry powder

1/2 tsp of hot red pepper flakes

4 cups of unsalted vegetable broth

1/2 can of coconut milk (or more, to taste)

1 can of diced tomatoes

1.5 cups of dry red lentils

1 bag of frozen chopped kale (if desired)

salt and pepper, to taste

  1. In a stock pot or Dutch oven, sauté the onion, garlic, and ginger in the olive oil until the onion is translucent (5 minutes on medium heat).
  2. Add the curry powder and pepper flakes and sauté until the curry starts to get a little toasted (1-2 minutes).
  3. Add ketchup, broth, coconut milk, tomatoes, and lentils. Simmer 25-30 minutes, until lentils are soft.
  4. Add kale, if desired.
  5. Enjoy!

Recipe Notes

This really was very fast and easy. The most labor intensive part was prepping the onions and ginger, but you could even eliminate that by using prechopped frozen onion and the ginger that comes in a tube in the produce section.

The original recipe called for a whole can of coconut milk. I cut back to a half can to save saturated fat. It was still delicious, but not as creamy. I served the kids' soup with a little extra coconut milk to make it sweeter and cut some of the heat from the pepper flakes.

I also left the kale out of the kids' soup, because a new meal that includes 'leafs' is not going to go over well in my house. It was a good choice for us. My daughter Tess gobbled up her whole bowl, and my son Ben didn't completely reject it. That's a win.

I also happen to know that this recipe reheats well. I was all excited about making this dinner, but I neglected to check my pantry. Halfway through cooking I realized I had no ketchup, so I made the rest of it, stuck it in the fridge, and finished it the next day.

Nutritional Information

This recipe makes six servings. It will easily make two full dinners for my family.

Calories. 377

Fat. 7.9 grams

Saturated Fat. 4.9 grams

Cholesterol. 0

Sodium. 470 mg

Carbs. 48.7 g

Fiber. 16.8 g

Sugar. 11 g

Protein. 16 g

Nutritional Notes

The original recipe called for coconut oil or olive oil. I went with olive oil because it's unsaturated.

I considered using 'lite' coconut milk to cut back on fat, but I wasn't thrilled with the ingredient list. I decided that if I wanted to cut back on the fat, I would just stick with real coconut milk and use less.

I hope you enjoy it as much as we did, and thanks for the recipe inspiration, Erica!

Caroline

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