This is a wonderfully creamy, flavourful, and nourishing recipe made with red lentils, tomatoes, coconut milk, ginger, turmeric, and other Indian spices.
Lentils have a slightly nutty, earthy flavour and are rich in protein as well as soluble and insoluble fibre. They are a great source of essential minerals including magnesium, folate, and iron. Studies suggest that lentil consumption can help to stabilize blood sugar, reduce cholesterol levels, and improve digestive and possibly even cardiovascular health.
Ingredients for 10 cups (6 servings):
2 Tbsp avocado oil
1 cup diced white onion
2 cloves garlic, minced
1 tsp ground turmeric
2 tsp ground cumin
1 tsp sea salt, plus more to taste
1 tsp ground coriander
1/2 tsp cayenne pepper
1/4 tsp black pepper
4 cups water, vegetable broth, or bone broth (nonvegan)
1 can 28 oz diced tomatoes
1 can (1 1/2 cups) organic full-fat coconut milk
2 cups dried red lentils
1 to 2 Tbsp grated fresh ginger, optional and adjusted to taste
juice from one lemon
Heat oil in a large pot over medium-high heat and swirl to coat.
Add onion and sauté until soft and starting to brown, about 6-7 minutes. Add garlic, turmeric, cumin, salt, coriander, cayenne, and black pepper, and cook 1 to 2 minutes until fragrant.
Stir in water or broth, tomatoes, coconut milk, and lentils. Bring to a gentle boil, then reduce heat, cover, and allow to simmer until lentils have softened, approximately 10 to 12 minutes.
Pour into blender container (in batches) and blend until smooth. Add additional water, broth, or coconut milk as needed to achieve desired consistency.
Return to pot and heat further as needed. Stir in ginger and lemon juice and season to taste.
Serve with toppings as desired. Enjoy!
Creamy Lentil Tomato Soup can be stored in an airtight container in the fridge for up to a week or frozen for a couple months.