Penn Herb Wellness Guide
Ginger Coconut Lentil Soup
Kath Younger
Ginger, garam masala, and coconut milk give this hearty soup soul. It can be blended or not, whichever you prefer.
Ingredients
- 2 Tbs olive oil
- 1 1/2 cups dry brown lentils
- 1 can regular coconut milk
- 3 cups water
- 1 large sweet potato, diced
- 3 carrots, diced
- 3 stalks celery, diced
- 1 tsp minced garlic
- 1 tsp minced ginger
- 1 tsp garam masala
- 1/2 tsp coriander
Directions
- Heat a pot over medium-high heat and add olive oil.
- Add sweet potato, carrots, and celery; cook for about 5 minutes.
- Add garlic and ginger, stir and cook for 2 minutes.
- Add coconut milk, water, lentils, garam masala, and coriander.
- Bring to just below a boil and then reduce to low and simmer for 30 minutes covered. Keep your eye on it and add a bit more water if necessary.
- Allow to cool slightly and blend soup, leave as is if desired.
Nutrition Facts
Calories 369
Calories from Fat 164 (44%)
(30%)Total Fat 19g
(66%)Saturated Fat 13g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
(0%)Cholesterol 0mg
(3%)Sodium 65mg
(23%)Potassium 814mg
Total Carbohydrate 38g
(67%)Dietary Fiber 17g
Sugars 5g
Sugar Alcohols 0g
(31%)Protein 16g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
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The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2025.