Healthy Recipes: Red-Lentil-Coconut-Soup

What could be more soothing than a hot soup on a cold day? It warms your heart right away. This creamy Red-Lentil-Coconut-Soup warms the body and soothes the soul – especially in the cold season, when it’s cold and uncomfortable outside. Our recipe is super simple, very creamy, quick to make and always works.

Red lentils are peeled brown lentils and become creamy-soft after a short time. They are one of the oldest foods. During excavations they were found as early as 2200 BC in Egyptian tombs as burial food. They are very filling and contain many valuable vitamins in addition to energy-giving macronutrients. Red lentils also do not need to be soaked before cooking and are usually ready after 5-10 minutes of cooking.

The healthy legume contains a lot of high-quality and vegetable protein. This makes them an ideal meal for vegetarians. In addition, red lentils provide the body with all essential amino acids. Red lentils are very rich in the minerals potassium, calcium, magnesium and phosphorus. They are also good sources of iron. However, in order for the iron to be absorbed, you should combine the lentils with vitamin C-rich vegetables. Their zinc content is also particularly high. The trace element is important for hair and nails, among other things. Dietary fiber is important for digestion – and red lentils contain plenty of it. The fiber allows toxins to be better absorbed and removed in the intestines.

Enjoy cooking!

Ingredients for the Red-Lentil-Coconut-Soup

• 150 g red lentils
• 400 g vegetables for a broth (carrots, leeks, celeriac)
• 1 large onion
• 1 garlic cloves
• 1 small piece of ginger
• juice of one lime
• 2 tbsp coconut oil
• 200 ml coconut milk
• 500 ml vegetable broth
• sea salt
• black pepper
• nutmeg
• sunflower seeds

Preparation of the Red-Lentil-Coconut-Soup

Step 1
Peel and wash the vegetables and cut them into small pieces.

Step 2
Cut the onion, garlic and ginger into small cubes.

Step 3
Then fry the garlic, ginger and onion cubes in coconut oil, add the vegetable cubes and deglaze with the vegetable stock. The water should just about cover the vegetable cubes. Now add the red lentils and let the whole thing simmer for 45 minutes.

Step 4
Before pureeing, add the coconut milk and lime juice.

Step 5
Refine the soup with sea salt, black pepper and a little nutmeg.

Tip:
Garnish the soup with roasted sunflower seeds. You can also freeze the Red-Lentil-Coconut-Soup wonderfully, so it will keep for several months.