Coconut Red Lentil Soup

This is absolutely delicious!  Seriously, it is the best soup I have ever made.  It is sweet, layered with flavor, and the plump little raisins are true treasure.  Actually, it’s hard not to overeat this dish.  Plus. it’s easy to make– a real winner.

Kudos really go to 101 Cookbooks.

Ingredients

  • 1/2 cup yellow split peas, rinsed well
  • 1/2 cup red lentils, rinsed well
  • 3 1/2 cups water
  • 1 carrot, peeled and cut into 1/2 inch dice
  • 1 Tbsp fresh ginger, minced
  • 1 Tbsp curry powder
  • 1 Tbsp ghee (or butter)
  • 4 green onions or 1 shallot, thinly sliced
  • 2 Tbsp tomato paste
  • 7 oz coconut milk (half a can)
  • 1 tsp sea salt

Directions

  1. Place the split peas and lentils in a pot with the water and bring to a boil.
  2. Reduce heat to a simmer and add the carrots and 1/4 of the ginger (I added all the ginger by mistake the first time and the dish was still delicious). Cover and simmer for about 30 minutes (I forgot to cover it the first time, and, again, this is a very forgiving recipe).
  3. Meanwhile, in a small dry skillet over low heat, toast the curry powder until very fragrant (but be careful not to burn it). Set aside.
  4. In a pan over medium heat, melt the ghee and add the green onions or shallot, the remaining ginger, and the raisins.  Saute for two minutes, stirring constantly, and then add the tomato paste.  Continue sauteing for another minute or two.
  5. Add the curry powder to the tomato paste mixture, mix well, and then add it to the simmering soup with the coconut milk and salt.
  6. Simmer, uncovered, for 20 minutes or so.

 

Health Facts

  • Lentils are an excellent source of soluble fiber and a good source of protein, manganese, iron, phosphorous, copper, vitamin B1 and potassium.
  • For detailed information about the health benefits of coconut milk, click here, highlights below:
    • Coconut milk contains an abundance of Vitamins C, E, and B.
    • Coconut milk is also rich in magnesium, potassium, phosphorous and iron.
    • Coconut milk is a good source of antioxidants and contains lauric acid.
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Sweet Quinoa Breakfast

This sweet coconutty breakfast is a new favorite of mine and good for you, too!

Ingredients for one serving

  • 1/4 cup quinoa
  • 1/2 cup light coconut milk (or regular coconut milk)
  • dash of cinnamon
  • 1 tsp of honey (use your judgment, it depends on how sweet you want it)
  • slivered almonds, a healthy palmful, toasted
  • 1 Tbsp shredded, unsweetened coconut
  • 1/2 tsp sesame seeds (optional)

Directions

  1. In a small sauce pan, combine the quinoa and coconut milk.  Bring a  boil, cover, lower heat, and simmer for about 12 minutes (closer to fifteen if you double the recipe).  Check occasionally, when nearly all of the liquid has been absorbed, it’s done.
  2. Meanwhile on a small pan toast the almonds, coconut, and sesame seeds over a low heat, shaking the pan frequently to prevent burning and to ensure that everything toasts evenly.
  3. Add the honey and cinnamon to the cooked quinoa, mix in the toasted ingredients and enjoy.

 

Why is this healthy?

  • Quinoa is a resistant starch which means it stays with you longer and makes you feel fuller.  Resistant starches are also good for your colon.  Additionally, quinoa is packed with vitamin B, vitamin E, and antioxidants.  It is also gluten-free.
  • Cinnamon, even less then a teaspoon, improves how your body handles sugar by turning on your insulin receptors.
  • Almonds are high in antioxidants, have vitamin E, magnesium, and potassium.
  • Coconut flakes are a good source of protein, fiber, iron, and zinc.