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Oriental Lentil Soup with Coconut Milk (Vegan)

Hearty, spicy soul food with an exotic aroma – the perfect comfort for cold days.

40 Min.

Preparation

1. Sauté the onion and garlic:
In a large pot, sauté the diced onion in a little oil until translucent. Add the garlic and sauté briefly.

2. Add the vegetables:
Add the carrots, parsnips, and cauliflower florets to the pot and sauté for about 5 minutes.

3. Stir in the spices and lentils:
Add the onion powder, cumin, ginger, coriander, caraway, paprika, turmeric, and sugar. Stir well.

4. Add liquid and tomatoes:
Add the chopped tomatoes, vegetable stock, and bay leaves to the pot. Season with salt, pepper, and chili flakes if necessary.

5. Cook:
Bring everything to a boil, then reduce the heat and simmer for 20 minutes.

6. Stir in the cooked lentils:
When the lentils are dry, add them now and simmer for another 10 minutes.

7. Refine:
Stir in soy sauce, balsamic vinegar, and coconut milk. Season to taste and garnish with fresh herbs as desired.

Nutritional information approx. (per serving):
• Calories: 350 kcal
• Protein: 20 g (approx. 22%, poteinreich)
• Fat: 10 g
• Carbohydrates: 45 g
• Fiber: 12 g

 

Ingredients:

(4 servings)

Vegetables & legumes:

  • 1 onion, diced
  • 1 clove of garlic, finely chopped
  • 1 carrot, diced
  • 1 parsnip, diced
  • 1 small cauliflower, divided into florets
  • 600 g lentils (cooked from a can or dry, rinsed)
  • 400 g can of chopped tomatoes
  • 1 liter vegetable broth

Spices & flavors:

  • 1.5 tsp onion powder
  • 1 tsp ground cumin
  • 1 tsp fresh, grated ginger
  • 0.5 tsp ground coriander
  • 0.5 tsp ground caraway
  • 0.5 tsp paprika powder
  • 0.5 tsp turmeric powder
  • 0.5 tsp sugar
  • Salt, pepper, chili flakes to taste
  • 2 bay leaves

For a special flavor:

  • 2 tbsp soy sauce
  • 1 tbsp balsamic vinegar
  • 30 ml coconut milk (solid portion)


This vegan lentil soup is a hearty soul food that delights with a combination of fresh vegetables, aromatic spices, and a creamy coconut note. Perfect for cold days or as meal prep for the week. vegan lentil soup lentil stew healthy easy recipe vegan lentil soup with coconut milk lentil stew recipe vegan lentil soup quick lentil stew with vegetables lentil soup vegan easy lentil stew healthy

© Cornelia Brückner. All rights reserved.