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Introduction
The Golden Glow Lentil Soup is a testament to the healing power of food, drawing inspiration from traditional Ayurvedic medicine and modern nutritional science. Turmeric, known as the 'golden spice,' has been used for centuries in Indian cuisine and holistic practices for its potent anti-inflammatory properties. Paired with ginger, another powerful antioxidant, these spices create a dynamic duo that not only enhances flavor but also boosts the soup's health benefits. The addition of coconut milk, a staple in many Southeast Asian dishes, adds a creamy texture and subtle sweetness that perfectly balances the earthy lentils and warming spices. This soup is more than just a meal; it's a warm hug for your body and soul, especially comforting during cold seasons or when you're feeling under the weather.
Ingredients
• 1 cup (200g) red lentils, rinsed and drained
• 1 tablespoon coconut oil or extra-virgin olive oil
• 1 medium yellow onion, finely diced
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 teaspoon ground turmeric
• 1/2 teaspoon ground cumin
• 1/4 teaspoon red pepper flakes (adjust to taste)
• 4 cups (946ml) low-sodium vegetable broth
• 1 can (400ml) full-fat coconut milk
• 2 medium carrots, peeled and diced
• 1 medium sweet potato, peeled and diced into 1/2-inch cubes
• 2 cups (60g) fresh spinach leaves, roughly chopped
• Juice of 1 lemon
• Salt and freshly ground black pepper, to taste
• 1/4 cup (4g) fresh cilantro leaves, chopped, for garnish
• 1/4 cup (35g) roasted cashews, roughly chopped, for garnish (optional)
Step 1:
Heat coconut oil in a large pot over medium heat. Add diced onion and cook for 5 minutes until softened.
Step 2:
Add minced garlic, grated ginger, turmeric, cumin, and red pepper flakes. Sauté for 1 minute until fragrant.
Step 3:
Stir in rinsed lentils, diced carrots, and sweet potato. Cook for 2 minutes, stirring frequently.
Step 4:
Pour in vegetable broth and coconut milk. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until lentils and vegetables are tender.
Step 5:
Add chopped spinach and lemon juice. Stir until spinach wilts, about 2 minutes.
Step 6:
Season with salt and pepper to taste. Remove from heat and let stand for 5 minutes before serving.
Step 7:
Ladle soup into bowls and garnish with chopped cilantro and roasted cashews if desired.
Q: Can I use green lentils instead of red?
A: While green lentils can be used, they take longer to cook and won't break down as much, resulting in a different texture. Adjust cooking time accordingly.
Q: Is this soup freezer-friendly?
A: Yes, this soup freezes well. Cool completely before transferring to freezer-safe containers. Thaw overnight in the refrigerator before reheating.
Q: How can I make this soup less spicy?
A: Reduce or omit the red pepper flakes. You can also add a dollop of plain yogurt when serving to balance the heat.
• For a creamier texture, use full-fat coconut milk. Light coconut milk can be substituted for a lower-fat option.
• Red lentils can be replaced with yellow lentils, but cooking time may vary slightly.
• For a spicier soup, increase the amount of red pepper flakes or add a diced jalapeño pepper.
• Sweet potato can be substituted with butternut squash for a different flavor profile.
• This recipe is naturally gluten-free and vegan. Ensure all packaged ingredients are certified gluten-free if needed.
• For best results, use fresh turmeric root (about 1 tablespoon grated) instead of ground turmeric if available.
• Leftover soup can be stored in an airtight container in the refrigerator for up to 5 days or frozen for up to 3 months.
Serve hot, garnished with fresh cilantro and roasted cashews. Accompany with crusty bread or naan if desired.
Store leftovers in an airtight container in the refrigerator for up to 5 days or freeze for up to 3 months. Reheat gently on the stovetop or in the microwave.
Prep vegetables while heating the oil to save time. The lentils and vegetables can be chopped in advance for quicker assembly.
- For a smoother soup, blend half the mixture with an immersion blender before adding spinach
- Toast spices in the oil before adding liquid to enhance their flavors
- Add coconut milk gradually to prevent curdling
For a thicker consistency, reduce the amount of broth. For a spicier version, add a diced jalapeño with the onions or increase red pepper flakes.
Pair with a crisp white wine like Riesling or a light beer such as wheat beer. For non-alcoholic options, try a mango lassi or ginger tea.
Best suited for fall and winter, but can be enjoyed year-round
Contains tree nuts (coconut, cashews). May contain traces of soy and celery depending on the vegetable broth used. Naturally free from gluten, dairy, and eggs.
