Of which 9.3 g sugars and 13.7 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Iron (lentils) · Fiber (lentils) · Plant protein (lentils)
Allergens none
Creamy red lentil soup with coconut milk
A creamy, spiced soup, ready in 35 minutes.
Ingredients
- 200 g (7 oz) red lentils
- 400 ml (1¾ cups) coconut milk (canned)
- 1 medium onion (110 g / 4 oz)
- 2 cloves garlic (6 g)
- 1 piece (2 cm / ¾ in) fresh ginger, grated (10 g)
- 1 tsp ground turmeric (3 g)
- 100 g (3½ oz) fresh spinach
- 700 ml (3 cups) vegetable broth or water
- 2 tbsp extra-virgin olive oil (20 g / ¾ oz)
- fresh cilantro, to taste — optional
- salt and pepper, to taste
Method
- Heat the olive oil in a large saucepan over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
- Add the garlic and grated ginger and cook for 1 more minute, until fragrant.
The full method (7 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Vegetarian”. The English edition is coming soon.
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