Indian · Dinner
Spiced Lentil Soup (Dairy-Free)
Red lentils simmered with onion, ginger, garlic and warming Indian spices until soft and thick, finished with coconut milk in place of dairy cream. Tempered mustard seeds, curry leaf and dried chili are spooned over the top just before serving alongside rice or flatbread.
$2
10 minsPrep
25 minsCook
35 minsTotal
EasyLevel
Nutrition per serving
337Calories
14.1gProtein
10.2gFat
49.8gCarbs
4.5gSugar
12.7gFiber
812mgSodium
0mgChol
8.4gSat Fat
645mgPotassium
71mgCalcium
4.2mgIron
0mcgVitamin B12
8.2mgVitamin C
vegan
vegetarian
gluten-free
low-calorie
high-fiber
dairy-free
Instructions
1
Prep
Rinse the red lentils in a sieve under cold water until clear. Finely chop the onion, grate the ginger, and mince the garlic.
2
Sweat
Warm 1 tsp coconut oil in a small pot over medium heat; cook the onion for 4 minutes until soft and translucent but not browned.
3
Bloom
Stir the ginger, garlic, turmeric, cumin and chili powder into the pot; cook over medium heat for 1 minute until fragrant and spices darken slightly.
4
Simmer
Add the rinsed lentils, vegetable stock and water to the pot; bring to a boil over high heat, then reduce to medium-low and simmer uncovered for 20 minutes until lentils collapse into thick porridge.
5
Finish
Stir the coconut milk and salt into the pot; simmer over low heat for 3 minutes until the soup turns pale gold and steams gently.
6
Temper
Heat the remaining 1 tsp coconut oil in a small pan over medium-high heat; add mustard seeds, curry leaves and dried chili, and fry for 30 seconds until seeds crackle.
7
Plate
Pour the tempered oil and spices over the soup in a bowl, scatter cilantro on top, and serve with the lime wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 7.2 oz200g red lentils
- 1/2 cup120ml coconut milk
- 4 tsp4 tsp coconut oil
- 11 onion
- 2 tsp2 tsp ginger-fresh
- 4 cloves4 cloves garlic
- 1 tsp1 tsp turmeric-ground
- 1 tsp1 tsp cumin-ground
- 1/2 tsp1/2 tsp chili-powder
- 2 cup480ml vegetable stock
- 1/2 cup120ml water
- 1 tsp1 tsp mustard-seed
- 88 curry-leaf leaves
- 22 dried-chili
- 1/4 tsp1/4 tsp salt
- 2 tbsp2 tbsp cilantro
