Coconut Red Lentil Peanut Soup Recipe
User Reviews
4.8
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Prep Time
10 mins
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Cook Time
45 mins
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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
Description
The Coconut Red Lentil Peanut Soup Recipe blends diced sweet potatoes, red lentils, canned tomatoes, and kale with a range of aromatic spices such as cinnamon, smoked paprika, cumin, and turmeric. The ingredients are cooked sequentially, starting with sautéing aromatics like onion, bell pepper, ginger, and garlic in coconut oil. The spices are briefly toasted to release their flavors before simmering the vegetables and stock. Red lentils and peanut butter add body and creaminess as the soup finishes cooking. Half of the soup is blended to create a thick, smooth base, while retaining some texture. Finally, coconut milk and kale are stirred in, with the kale wilting gently in the residual heat. The flavor profile is rich and warming but not overly spicy, with a hint of earthiness from the peanuts and sweetness from the sweet potatoes. This soup is practical to make with pantry staples and offers a nutritious, filling option.
Ingredients
- 2 teaspoons coconut oil
- 1 medium yellow onion minced
- 2 medium bell pepper diced
- 2 medium carrot diced
- 2 inch ginger minced, piece
- 3 cloves garlic minced
- 1 teaspoon ground cinnamon
- 1 teaspoon smoked paprika
- ½ teaspoon cumin
- ½ teaspoon Turmeric
- cayenne pepper optional, a pinch
- 1 medium sweet potato diced (about 2 cups)
- 28 ounce diced tomatoes canned
- 4 cups vegetable stock
- 1 cup red lentils dried
- ¼ cup peanut butter natural
- 15-ounce ounce can coconut milk
- ½ cup kale packed, chopped
- salt to taste, sea salt
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 DetailsNutrition 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.
User Reviews
Overall Rating
4.8
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