Coconut Carrot and Lentil Soup

You know what? when it comes to soups I don't like following recipe, but I love getting inspired by other's creations.


I hope that this spring/autumn vibrant soup won't just please your vision but also your taste buds...

Coconut Carrot and Lentil Soup

Red Lentil Benefits


Legumes are low in calories, rich in iron and folate and an excellent source of protein.

They pack health-promoting polyphenols and may reduce several heart disease risk factors.


They're easily cooked in 5–20 minutes, which — like soaking — reduces their antinutrient content - helps with bloating.


Lentils may protect your heart by supporting weight loss, preventing homocysteine accumulation in your body and improving cholesterol and blood pressure levels.


Improves oxygenation of our blood cells (improves your athletic performance)


Lentils contain antinutrients such as trypsin inhibitors and phytic acid, which reduce the absorption of some nutrients. Soaking and cooking lentils will minimize these, but regardless, you will still absorb the majority of your nutrients.


How to cook lentils? Lentils are easy to cook, with split lentils only taking about 5 minutes and other varieties around 20 minutes to prepare. Plus, unlike other legumes, you don’t need to soak them first.


Split red lentils

Coconut Carrot and Lentil Soup


Ingredients: 6 portions

4 medium-sized carrots

1/2 leak or 1 white onion

2 stalks of celery

1 cup red lentils

1 can of coconut cream

1l water

coconut oil

salt

juice of 1 lemon

Nutritional years 4tbsp(optional)



Topping: Parsley and Pumpkin Seeds

Method: Chop up all vegetables into small pieces. In a large saucepan melt 1tbs coconut oil and add all veggies at once. Stir frequently for about 10-15 min until slightly browned.

Add lentils and pour over boiling water (you may use broth or stock)

Add salt to taste and let simmer under the lid for about 15 min.

Take off the heat and add a can of coconut milk.

Using stick blender puree soup until smooth.

You may need to add more water if too thick.

Add lemon juice and nutritional yeast if using.


Enjoy warm with the bread of your choice.



TIP: Leave some in a fridge and the rest portion into canisters and freeze for later use.







Vera Prazak

holistic nutritionist

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