Creamy Golden Lentil Soup
Cozy up with a bowl of this nourishing golden lentil soup with hearty lentils, onion, carrots, ginger, and creamy coconut milk.
Servings: 4
Calories: 336kcal
Ingredients
- 1 tbsp olive oil
- 1 medium yellow or white onion diced
- 3 cloves minced garlic
- 3 tsp grated ginger
- 1 tbsp curry powder
- 1 tsp turmeric
- 1/4 tsp crushed red peppers
- 2 large carrots peeled and chopped
- 1 cup yellow or red lentils
- 3.5 cups water
- 1 tsp maple syrup
- 1 cup full-fat coconut milk extra for topping
Toppings
- chopped parsley or cilantro
- pepitas
- a swirl of coconut milk
Instructions
- Sauté: Add the olive oil to a large pot. Add your onion, garlic, and ginger over MEDIUM heat. Sauté for ~3 minutes or until the onions start to soften.1 tbsp olive oil, 1 medium yellow or white onion, 3 cloves minced garlic , 3 tsp grated ginger
- Add spices, carrots and lentils: Sprinkle in the curry powder, turmeric and red pepper flakes. Add your carrot & cook for another minute or two. Then add the lentils, water and maple syrup. Place a cover on the pot, bring it to a boil over high heat, then turn the heat down to a simmer for about 16-20 minutes, or until the lentils are soft.1 tbsp curry powder, 1 tsp turmeric , 1/4 tsp crushed red peppers, 2 large carrots, 1 cup yellow or red lentils , 3.5 cups water, 1 tsp maple syrup
- Add coconut milk: Add your coconut milk. Use an immersion blender to carefully blend about 1/3 of the soup. (If you prefer creamier, blend 1/2 of soup). Once blended add in your salt and pepper (adjust to taste). (No immersion blender? No worries! Alternatively you can take a small amount and blend it in the blender- but be careful - it's hot! OR you don't have to blend it at all and enjoy it a little thicker)1 cup full-fat coconut milk
- Serve: Ladle soup into bowls and top with fresh parsley or cilantro, pepitas, and a swirl of coconut milk. Serve over rice or with a side of naan or toasted bread- enjoy!
Notes
Tips:
- You can add other veggies to this soup such as:
- Spinach
- Kale
- Cauliflower
- Zucchini
- and more!
- Boost the protein content with:
- Crispy air fryer tofu
- Chickpeas
- White beans
- You can use green or brown lentils, but just make sure to adjust the cooking time based on the package.
Nutrition
Calories: 336kcal | Carbohydrates: 36g | Protein: 14g | Fat: 16g | Saturated Fat: 11g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 44mg | Potassium: 743mg | Fiber: 16g | Sugar: 4g | Vitamin A: 5128IU | Vitamin C: 7mg | Calcium: 70mg | Iron: 6mg