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Coconut Lentil Soup with Lemongrass and Ginger
  • prep: 15 min
  • cook: 30 min
  • total: 45 min
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  • servings:
  • Summary

    A healthy vegan soup made with red lentils, coconut milk, and butternut squash. Serve over hot cooked rice.

    Ingredients

    • 2 cups red lentils (or yellow split peas), sorted and rinsed well
    • 1 onion, diced
    • 6-8 cups vegetable broth (can also use chicken broth or water), add less for a thicker soup
    • 2 cups diced pumpkin or butternut squash
    • 1 can full fat coconut milk
    • 1 Tablespoon lemongrass paste
    • 1 Tablespoon fresh ginger, finely grated (use a microplane)
    • 1 Tablespoon fresh garlic
    • 1 Tablespoon curry powder (or to taste, some powders and pastes are spicier than others)
    • 2 kaffir lime leaves, fresh or frozen (or strips of lime zest)
    • salt, to taste
    • a little sugar
    • fresh cilantro, garnish
    • sliced green onions, garnish
    • sliced green or red Thai chiles, garnish
    • hot cooked rice, for serving (optional)

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    ESHA
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 520 % Daily Value *
    • Total Fat: 4 g 5.79%
    • Saturated Fat: 2 g 7.53%
    • Trans Fat: 0 g %
    • Cholesterol: 1 mg 0.42%
    • Sodium: 1609 mg 67.04%
    • Calcium: 124 mg 12.41%
    • Potassium: 1609 mg 45.96%
    • Magnesium: 0 mg 0%
    • Iron: 9 mg 50.72%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 92 g %
    • Dietary Fiber: 32 g 128.92%
    • Sugar: 17 g
    • Protein: 29 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 151.44%
    • Vitamin C 33%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch5
    • Exchange - Vegetables2
    • Exchange - Lean Meat2
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total5 oz-eq