Indian Curry Lentil Soup: Vegan Friendly & Protein Rich

 

Indian cuisine is huge all over the world, yet it hasn’t quite taken off in many parts of the United States. And that’s a shame, because it’s the ultimate cuisine for anyone who loves heat and spice. Indian food is also mostly vegetarian, using protein-rich lentils, nuts and beans to deliver the same nutrients and the same great taste, but without any of the meat.

If you like a little heat, you love to try new things and/or you’re a vegan/vegetarian seeking a hearty protein soup, give this Indian Curry Lentil Soup a try.

Ingredients

  • 1 tbsp olive oil
  • 1 onion, chopped
  • 3 cloves garlic, chopped
  • ½ tsp salt
  • 2 tbsp curry powder
  • ½ cup red lentils
  • 1 (13.5 oz) can coconut milk
  • 2 cups water or broth
  • 1 tbsp lime juice
  • Toasted cashews, for garnish (optional)

Serves 3-4; reduce/increase according to suit your needs

Instructions:

In a large pot, warm the olive oil over medium heat. Add the onion and salt and cook until softened (about 5 minutes).

Add the garlic and curry powder and gently toast the spices, stirring often, for about 30 seconds. Add the lentils, coconut milk and water or broth, and stir to scrape up any bits on the bottom of the pot.

Bring to a boil, reduce the heat, and simmer, covered, for 20 minutes or until the lentils have broken down. Stir in the lime juice.

Serve and garnish with cashews and a drizzle of coconut cream, if desired.

Nutrients:

Without the coconut cream or cashews, this is not a very calorific dish, and even with those ingredients it’s still a low-calorie soup. Red lentils are virtually fat free and the half-cup used in this entire recipe contains just 115 calories, in addition to around 8 grams of protein and a whole heap of fiber.

It’s filling, it’s hearty and it’ll warm you up throughout the winter months. It also contains a abundance of amino acids, vitamins and minerals, including a host of B vitamins and iron, two nutrients that vegetarians/vegans often struggle to consume in adequate amounts.

And if you like this dish, why not finish it off with a sweet, iced-cold dessert like our Orange Chia BCCC Popsicles?

 

 

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