Description
This Coconut Red Lentil Peanut Soup is a flavorful, creamy, and hearty dish with West African-inspired flavors. It combines red lentils, vegetables, coconut milk, and peanut butter, making it a satisfying and nutritious meat-free meal.
Ingredients
Spices & Oil:
2 teaspoons coconut oil
1 medium yellow onion, minced
2 medium bell peppers, diced
2 medium carrots, diced
2-inch piece ginger, minced
3 cloves garlic, minced
1 teaspoon ground cinnamon
1 teaspoon smoked paprika
1/2 teaspoon cumin
1/2 teaspoon turmeric
A pinch of cayenne (optional)
Main Ingredients:
1 medium sweet potato, diced (about 2 cups)
28-ounce can diced tomatoes
4 cups vegetable stock
1 cup dried red lentils
1/4 cup natural peanut butter
15-ounce can coconut milk
1/2 cup chopped kale (packed)
Sea salt to taste
Instructions
- Sauté the Vegetables and Spices: Heat coconut oil in a large pot over medium-high heat. Add the minced onion and cook for about 5 minutes until it begins to brown. Add bell peppers, carrots, ginger, and garlic, and cook for another 5 minutes. Stir in spices (cinnamon, smoked paprika, cumin, turmeric, cayenne) and cook for 1 more minute.
- Add Sweet Potato and Tomatoes: Add diced sweet potato, tomatoes, and vegetable stock. Bring to a boil, reduce heat to low, and simmer for 20 minutes until sweet potatoes are nearly soft.
- Add Lentils and Peanut Butter: Stir in red lentils and peanut butter. Cook for another 10 minutes until lentils are soft and soup has thickened.
- Blend the Soup: Using an immersion blender or regular blender, blend half of the soup to create a creamy base. If using a regular blender, return the blended soup to the pot.
- Finish the Soup: Stir in coconut milk and chopped kale. Let kale wilt and season with sea salt to taste.
- Serve: Serve hot with a side of bread, such as No Yeast Bread with Herbs and Cheese or Whole Wheat Irish Soda Bread.
Notes
This soup stores well and flavors deepen as it sits. Make it ahead for meal prep or parties!
For extra protein, consider adding cooked chicken or tofu.
Adjust spiciness by increasing cayenne or using chili peppers.
If you don’t like peanut butter, use sunflower seed butter or tahini as an alternative.
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 10g
- Sodium: 500mg
- Fat: 16g
- Saturated Fat: 9g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 43g
- Fiber: 12g
- Protein: 12g
- Cholesterol: 0mg
