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Lentil Coconut Spinach Soup Recipe

Curried lentil soup, brown or French lentils, pressure cooker option

Lentil Coconut Spinach Soup

Lentil Coconut Spinach Soup is featured in Jill Nussinow's new cookbook, Nutrition CHAMPS on Pg. 170.

Thick, rich warming curried lentil soup recipe, adapted from a recipe on Traveler's Lunchbox. Many thanks!! Green lentils were specified in that version, but I've used both brown and French lentils, and I think they have better flavor.

Pressure cooker directions are also included with this lentil soup recipe. Cooking time is cut in half, using a pressure cooker.

Total prep & cook time: 55 min, 25 min pressure cooker

Yield: 6 servings

Nutrition Data, 88g Serving: 164 cal, 39 cal from fat, 5g fat, 3g saturated fat, 23g carb, 9g protein, 12g fiber, 133mg sodium, 2g sugars, low cholesterol, good source Vit A, Vit C, Vit K, Folate, Manganese, Iron. Estimated glycemic load 8.

Ingredients:

  • 1 cup brown or French lentils
  • 2 1/4 cups water or unsalted soup stock
  • 1 small kohlrabi, peeled and chopped in 1/2 inch dice (approx 1 cup measure)
  • 1 medium carrot, halved lengthwise and sliced thin
  • 1 stick celery, sliced thin
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  • Optional: 1 inch strip dried kombu seaweed
  • 1 bay leaf
  • 1/2 tsp dried thyme leaf
  • 1 tsp olive oil
  • Optional: 1 cup minced onion, 1 - 2 cloves minced garlic
  • 1/2 tsp smoked paprika
  • 1 tsp curry powder, mild or hot to your taste
  • 4 cups coarsely chopped spinach leaves, or 6 cups baby spinach
  • 1/2 can light coconut milk
  • 2 Tbsp fresh lime juice
  • 1/4 tsp salt or to taste
  • Optional: Fresh ground pepper to taste

Directions:

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  1. Wash lentils and soak 4 hours or more in cold lightly salted water. For a 1 hour quick soak, use boiling water.
  2. Chop vegetables as specified in ingredient list
  3. Drain and cook lentils with 2 1/2 cups water or unsalted soup stock, kohlrabi, carrot, celery, kombu, bay leaf, and thyme for 30 minutes or until tender
  4. Heat oil on medium in a sauté pan or large fry pan
  5. Optional: Sauté minced onion & garlic, if using, until transparent
  6. Add curry powder and paprika. Stir for another minute
  7. Stir in coconut milk and lime juice
  8. Remove kombu strip and bay leaf from cooked lentils
  9. Stir coconut curry mixture into the lentils
  10. Add spinach to lentils and stir on medium heat until spinach is wilted
  11. Add salt & pepper, adjust seasonings to taste
  12. Serve with flatbread, crackers, or a cooked grain

Pressure Cooker Directions:

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  1. Wash lentils and soak 4 hours in cold lightly salted water
  2. Drain and cook lentils with 2 1/4 cups water, seaweed and bay leaf for 5 minutes at high pressure, natural pressure release
  3. When the pressure indicator goes down, remove kombu strip and bay leaf from the lentils.
  4. Chop vegetables as specified in ingredient list
  5. Heat oil on medium in a sauté pan or large fry pan
  6. Optional: Sauté minced onion & garlic, if using, until transparent (2 minutes)
  7. Add chopped kohlrabi, carrot and celery. Sauté 2 minutes.
  8. Add curry powder, paprika and thyme. Stir for another minute, then add 2 Tbsp water and stir to release all the good bits from the bottom of the pan.
  9. Stir vegetable mixture into the lentils, lock the lid and bring the pressure to high. Lower heat and cook for 3 minutes, with quick pressure release.
  10. Stir in coconut milk and lime juice
  11. Add spinach to the soup and stir on medium heat until spinach is wilted
  12. Add salt & pepper, adjust seasonings to taste
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Recipe Tips:

I always cook double the amount of lentils, and freeze half so I can make lentil soup some other day. Or you could double the whole recipe and freeze half for take along meals.

If you can't find or don't want kohlrabi, fennel or cauliflower are both very good in this soup.

Make this soup almost fat free by combining the veggies and spices with the lentils, without sautéeing first, or use a water saute method.

If you need to use salted soup stock, eliminate the added salt and kombu, so your soup won't be overly salty.

This is a thick main dish soup, almost a stew. You can expand it to soup for six by adding more water or stock or coconut milk to make a thinner soup, and adjust seasonings to taste.

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