This awesome soup is super delicious and nutritious! Lentils are one of the healthiest foods on the planet – rich in folate, fibre, protein, iron, potassium, zinc, and much more. Red peppers are all-stars, especially when it comes to vitamin C. Mushrooms contain antioxidants and plant compounds that help fight cancer, reduce inflammation, and boost immunity. Coconut milk adds wonderful flavour and creaminess (buy “light” brands to limit saturated fat intake).
Makes 6 smaller servings (1 ½ cups/365 mL) or 4 larger servings (2 ¼ cups/540 mL)
1 tbsp (15 mL) extra virgin olive oil
1 medium red onion, chopped
1 small red pepper, chopped
3 cloves garlic, minced
4 cups (1 L) no salt added chicken or vegetable broth
1 ½ cups (365 mL) light coconut milk
19 fl oz (540 mL) canned lentils, drained and rinsed
2 cups (500 mL) cremini mushrooms, sliced
1 tbsp (15 mL) ginger, minced
2 tsp (10 mL) Worcestershire sauce
½ tsp (2.5 mL) crushed red pepper flakes
¼ tsp (1 mL) salt
¼ tsp (1 mL) ground black pepper
1 tbsp (15 mL) fresh lime juice
Zest of one lime
½ cup (125 mL) fresh cilantro, chopped
Tips & Suggestions:
If using canned lentils, look for lower sodium brands and rinse well before adding to soup (rinsing reduces the sodium content by as much as 60%). If you want to use dry lentils instead of canned, add about ¾ cup (175 mL) of uncooked lentils to the recipe, along with an extra ¼ tsp (1 mL) of salt.
- Heat olive oil in large pot over medium heat. Add onion and red pepper and sauté for about 3 to 4 minutes until softened.
- Add garlic and sauté for another 30 seconds.
- Add chicken or vegetable broth, coconut milk, lentils, mushrooms, ginger, Worcestershire sauce, red pepper flakes, salt and pepper. Bring to a boil.
- Simmer on low with lid closed for about 10 minutes (simmer for 20 to 25 minutes if using dry lentils instead of canned).
- Remove from heat. Stir in lime juice, lime zest, and cilantro. Add a bit extra salt if necessary.
- Serve and enjoy!
Nutrition per serving (1 ½ cups/365 mL): 171 calories, 6 g fat, 3.5 g saturated fat, 305 mg sodium, 21 mg carbohydrate, 3 g sugars, 4.5 g fibre, 8 g protein
P.S. If you make this soup, be sure to let me know how you like it and share the recipe with your friends.
Flood, J. and Rolls, B. “Soup preloads in a variety of forms reduce meal energy intake.” Appetite. 2007 Nov;49(3):626-34.
Eyres, L., et al. “Coconut oil consumption and cardiovascular risk factors in humans.” Nutrition Reviews. 2016 Apr;74(4):267-80.