Coconut Red Lentil Peanut Soup Recipe
User Reviews
4.8
171 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
10 mins
-
Total Time
55 mins
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Servings
10 cups
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Calories
307 kcal
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Course
Soup
Coconut Red Lentil Peanut Soup Recipe
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Coconut red lentil peanut soup is a hearty, meat-free, West African inspired soup recipe. The coconut milk and lentils make it thick and creamy and the peanut butter gives it the best flavor. Bonus that it's easy to make, healthy, and incredibly delicious.
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Ingredients
- 2 teaspoons coconut oil
- 1 medium yellow onion minced
- 2 medium bell peppers diced
- 2 medium carrots diced
- 2 inch piece ginger minced
- 3 cloves garlic minced
- 1 teaspoon EACH: ground cinnamon and smoked paprika
- ½ teaspoon EACH: cumin and turmeric
- A pinch of cayenne optional
- 1 medium sweet potato diced (about 2 cups)
- 28 ounce can diced tomatoes
- 4 cups stock vegetable stock
- 1 cup dried red lentils
- ¼ cup natural peanut butter
- 15-ounce ounce can coconut milk
- ½ cup chopped kale packed
- sea salt to taste
Instructions
- Heat the oil in a large pot over medium-high heat. Add the onion and cook until it begins to brown, about 5 minutes. Add the bell peppers, carrots, ginger, and garlic and cook until the vegetables begin to soften, about 5 minutes. Stir in the cinnamon, smoked paprika, cumin, turmeric, and, if using, the cayenne and let the spices cook for 1 minute.
- Add the sweet potato, tomatoes, and the stock and bring the pot to a boil. Reduce the heat to low and let the pot simmer, uncovered, for 20 minutes, or until the sweet potatoes are almost soft.
- Stir in the red lentil and peanut butter and let the soup cook until the lentils are soft, about 10 minutes.
- Blend half the soup using a blender or hand-held immersion blender. If using a blender, add the blended soup back to the pot. Stir in the coconut milk and kale and let the kale wilt. Season to taste with sea salt.
Notes
Nutrition Information
Show Details
Serving
2 cups
Calories
307kcal
(15%)
Carbohydrates
44g
(15%)
Protein
15g
(30%)
Fat
9g
(14%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
2g
Monounsaturated Fat
3g
Sodium
862mg
(36%)
Potassium
845mg
(24%)
Fiber
15g
(60%)
Sugar
10g
(20%)
Vitamin A
13263IU
(265%)
Vitamin C
75mg
(83%)
Calcium
72mg
(7%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 10cups
Amount Per Serving
Calories 307 kcal
% Daily Value*
| Serving | 2 cups | |
| Calories | 307kcal | 15% |
| Carbohydrates | 44g | 15% |
| Protein | 15g | 30% |
| Fat | 9g | 14% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 3g | 15% |
| Sodium | 862mg | 36% |
| Potassium | 845mg | 18% |
| Fiber | 15g | 60% |
| Sugar | 10g | 20% |
| Vitamin A | 13263IU | 265% |
| Vitamin C | 75mg | 83% |
| Calcium | 72mg | 7% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.8
171 reviews
Excellent
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