Lemon Coconut Lentil Soup

Lemon Coconut Lentil Soup, a warm bowl of lentils seasoned with smoked paprika, cumin, coriander, hot pepper flakes, then mellowed out with coconut milk for a warm and comforting meal!

Lemon Coconut Lentil Soup, warm bowl of lentils seasoned with smoked paprika, cumin, coriander, hot pepper flakes and mellowed out with coconut milk for a warm and comforting meal!

I’m hell-bent on sticking to my grocery budget this month, which means by the end of the week its slim pickings in our kitchen!  I looked through the pantry, emptied out the refrigerator and this is what I came up with!  A meal that is super nutritious, high-protein, vegan, gluten-free, fiber-filled and…yup, another recipe that is made in under an hour!

Lemon Coconut Lentil Soup, warm bowl of lentils seasoned with smoked paprika, cumin, coriander, hot pepper flakes and mellowed out with coconut milk for a warm and comforting meal!

Lemon Coconut Lentil Soup
 
Print
Prep time
Cook time
Total time
 
Lemon Coconut Lentil Soup, a warm bowl of lentils seasoned with smoked paprika, cumin, coriander, hot pepper flakes and mellowed out with coconut milk!
Author:
Recipe type: Main
Cuisine: Vegan
Serves: 6
Ingredients
  • 2 tablespoons coconut oil
  • ½ yellow onion, minced
  • 3 cloves garlic, minced
  • 2 stalks celery, chopped
  • 2 carrots, chopped
  • 1½ teaspoons smoked paprika
  • 1½ teaspoons cumin
  • ½ teaspoon coriander
  • 4 cups vegetable broth
  • 4 cups water
  • 2 cups red lentils
  • ¼ cup tomato paste
  • 1-2 tablespoons fresh lemon juice
  • ⅓ cup full-fat coconut milk
  • sea salt and pepper to taste
  • pinch crushed red pepper flakes
  • Fresh cilantro for garnish (optional, but highly recommended)
Instructions
  1. Melt coconut oil in a large soup pot over medium heat, add onion and sauté until translucent.
  2. Add garlic and sauté until fragrant. Stir in celery, carrots, smoked paprika, cumin and coriander and sauté an additional 5 minutes.
  3. Add broth, water, lentils and tomato paste. Bring to a boil, reduce heat, cover and simmer until lentils are tender, around 30-45 minutes.
  4. Stir in lemon juice, coconut milk and season with sea salt and pepper to taste.
  5. Top with crushed red pepper flakes, lemon wedge and fresh cilantro prior to serving.
  6. Enjoy!
Nutrition Information
Serving size: 1 Calories: 161 Fat: 7 Carbohydrates: 19 Fiber: 7 Protein: 7

We had this soup for dinner one night and lunch the next day,  

2 meals made with easy-to-find ingredients and minimal effort!

Here are the nutrition fact per serving:

161 calories

7 grams of fat

19 grams of carbohydrates

7 grams of protein

7 grams of fiber

Lemon Coconut Lentil Soup, warm bowl of lentils seasoned with smoked paprika, cumin, coriander, hot pepper flakes and mellowed out with coconut milk for a warm and comforting meal!

Arrabbiata Spaghetti Squash Bowls

Arrabbiata Spaghetti Squash Bowls, spicy tomato sauce with kale, capers and pine nuts on a bed of spaghetti squash for a low-carb dinner!

Arrabbiata Spaghetti Squash Bowls, spicy tomato sauce with kale, capers and pine nuts on a bed of spaghetti squash for a low-carb dinner!

Arrabbiata sauce is a spicy tomato sauce made with red chili peppers, olive oil and garlic.  Arrabbita means “angry” in Italian but, I promise you won’t be angry after eating this meal.  Instead you’ll be jumping with joy over the fact that it will feel like you ate a HUGE bowl of spaghetti without all the carbs!  Ok, maybe “jumping with joy” is a bit overzealous, but you get the idea :)

Spaghetti squash is an excellent replacement for pasta.  It’s so easy to make, just roast and fluff with a fork.  My only problem with spaghetti squash is that it’s so hard to find!  I don’t know about where you live but, I never see it in stores…especially organic spaghetti squash.  When I saw this beauty in Whole Foods it was calling my name!  I’ve seen wonderful recipes for enchilada spaghetti squash bowls, but I cook with black beans, avocado and cilantro all the time and was in the mood for something different.  That’s when this idea popped into my mind…

Arrabbiata Spaghetti Squash Bowls, spicy tomato sauce with kale, capers and pine nuts on a bed of spaghetti squash for a low-carb dinner!

Arrabbiata Spaghetti Squash Bowls
 
Print
Prep time
Cook time
Total time
 
Arrabbiata Spaghetti Squash Bowls, spicy tomato sauce with kale, capers and pine nuts on a bed of spaghetti squash for a low-carb dinner!
Author:
Recipe type: Main
Cuisine: Vegan
Serves: 2
Ingredients
  • 1 spaghetti squash
  • 1-2 tablespoon extra virgin olive oil
  • 1 clove garlic, minced
  • 1 cup cherry tomatoes, halved
  • 2 tablespoons capers
  • 2 cups kale, destemmed and chopped or shredded
  • crushed red pepper flakes to taste (I used ¼ teaspoon)
  • ¼ cup fresh basil leaves
  • 2 Tablespoons toasted pine nuts
  • sea salt and pepper to taste
Instructions
  1. Preheat oven to 375 degrees F. Line a baking sheet with parchment paper.
  2. Slice spaghetti squash lengthwise, scoop and discard seeds. Brush with a small amount of olive oil and place cut-side down on parchment paper. Bake for 30-60 minutes (depending on size) or until tender when pierced with a fork. When done, use a fork to scrape down the middle and fluff "spaghetti" from inside of squash.
  3. Meanwhile, add olive oil to a skillet over medium heat. Sauté garlic until fragrant and add cherry tomatoes, capers, kale and crushed red pepper flakes. Turn heat down to low and simmer until kale is tender and all flavors have come together. Remove from heat and stir in fresh basil leaves, pine nuts and season with sea salt and pepper to taste.
  4. Evenly divide sauce and pour onto spaghetti squash bowl.
  5. Enjoy!
Nutrition Information
Serving size: 1 half Calories: 203 Fat: 14 Carbohydrates: 20 Fiber: 5 Protein: 4

Arrabbiata Spaghetti Squash Bowls, spicy tomato sauce with kale, capers and pine nuts on a bed of spaghetti squash for a low-carb dinner!

I added kale for fiber and greens power, pine nuts for the healthy fats and capers just because I love them!  

I encourage you to try spaghetti squash, I know I will definitely be making it again!

Raspberry Chia Seed Parfaits

Raspberry Chia Seed Parfaits, festive and fruitful!

Raspberry Chia Seed Parfaits, festive and fruitful! These parfaits would make a wonderful holiday breakfast...or healthy dessert!

These parfaits would make a wonderful holiday breakfast…or healthy dessert!  

I forget how much I love chia seed pudding, it’s so incredibly easy to make and good for you!  I love how one food provides fiber, protein, healthy fat, vitamins and minerals all in one shot!  Plus, the variations are endless!  You can add cacao to make a chocolate treat or top with fruit of your choice such as berries, kiwi or bananas.  You can even try adding granola for extra crunch!

I took my “go-to” chia seed pudding recipe and added cloves and cinnamon for the holidays, which is highly recommended!  The combination of the spice and milk reminded me of a chai latte!

Raspberry Chia Seed Parfaits, festive and fruitful! These parfaits would make a wonderful holiday breakfast...or healthy dessert!

Raspberry Chia Seed Parfaits
 
Print
Prep time
Cook time
Total time
 
Raspberry Chia Seed Parfaits, festive and fruitful! These parfaits would make a wonderful holiday breakfast...or healthy dessert!
Author:
Recipe type: Breakfast
Cuisine: Vegan
Serves: 4
Ingredients
For the Chia Seed Pudding:
  • 6 tablespoons chia seeds
  • 2 cups of milk (I used almond milk)
  • 2 tablespoons pure maple syrup
  • ¼ teaspoon vanilla extract
  • ¼ teaspoon cinnamon
  • ⅛ teaspoon ground cloves
For the Raspberry Puree:
  • 2 cups frozen raspberries
  • ½ cup water
  • 1 tablespoon pure maple syrup
Toppings:
  • apples & pomegranate seeds
Instructions
To make Chia Seed Pudding:
  1. In a bowl mix all ingredients together and whisk. Let sit for 5 minutes and whisk again to prevent clumping. Cover and place in refrigerator until a pudding consistency is formed, around 2 hours.
To make Raspberry Puree:
  1. Place all ingredients in a blender and pulse until well blended.
To make parfaits:
  1. Evenly divide raspberry puree into 4 small parfait glasses. Add chia seed pudding then top with fruit. Enjoy!
Nutrition Information
Serving size: 1 Calories: 211 Fat: 8 Sugar: 19 Fiber: 13 Protein: 6

 Raspberry Chia Seed Parfaits, festive and fruitful! These parfaits would make a wonderful holiday breakfast...or healthy dessert!