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
 
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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!

crockpot spiced lentils ~freezer meal~

Crockpot Spiced Lentils, cooked and frozen for later!

Crockpot Spiced Lentils ~vegan, gluten free~ All I A freezer meal that you can thaw and serve with rice, potatoes or naan bread for a complete meal with plenty of protein!

This month’s Recipe Redux asked us to share our favorite freezer meal.  Since I’m the only one in the family that doesn’t eat meat, I am often left without a protein source at dinner.  That’s where these little freezer packs of cooked spiced lentils comes into play!  All I have to do is thaw them out and serve with rice, potatoes or naan bread for a complete meal with plenty of protein!

Crockpot Spiced Lentils ~vegan, gluten free~ All I A freezer meal that you can thaw and serve with rice, potatoes or naan bread for a complete meal with plenty of protein!

I use my handy dandy crockpot for this recipe, making it super simple!  Once cooked and cooled, portion lentils into appropriate serving size (~3/4 cup) and freeze!  The cinnamon and raisins give these lentils a sweet flavor that pairs nicely with cooked coconut brown basmati rice (just add coconut oil to rice when cooking!).  I don’t want to call this recipe “dal” because I’m not culinary creative enough to use true Indian spices and seeds, but it tastes similar!

spiced lentils ~freezer meal~
 
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Makes 6 servings
Author:
Recipe type: Main
Cuisine: Vegan
Serves: 6
Ingredients
  • 2 cups red lentils, rinsed
  • 4½ cups water
  • 1 cup organic canned diced tomatoes
  • ¼ cup raisins
  • 3 tablespoons onion, minced
  • 3 cloves garlic, minced
  • 1½ teaspoons fresh ginger, grated
  • 1 teaspoon coriander
  • ½ teaspoon turmeric
  • ½ teaspoon cumin
  • ½ teaspoon sea salt
  • ¼ teaspoon pepper
  • ¼ teaspoon cinnamon
  • 1 bay leaf
Instructions
  1. Place all ingredients in a crockpot and cook on low for 8 hours or on high for 4 hours.
  2. Let cool and scoop individual portions into ziplock bags. Place in the freezer and thaw as needed.
  3. Top with fresh cilantro, roasted pumpkin seeds and serve with brown basmati rice, quinoa or naan, enjoy!

Crockpot Spiced Lentils ~vegan, gluten free~ All I A freezer meal that you can thaw and serve with rice, potatoes or naan bread for a complete meal with plenty of protein!

 Similar to beans, lentils provide fiber, folic acid and are a meat-free source of protein.  Their high fiber content helps control blood glucose levels as well as naturally lower cholesterol.  The Nurses’ Health Study II also shows that increased consumption of beans and lentils reduces the risk of breast cancer.  Researchers found “that women who ate beans or lentils at least twice a week were 24% less likely to develop breast cancer than women who ate those foods less than once a month.”

Fun Fact:  Did you know lentils were one of the first cultivated foods?  Archeologists unearthed lentil seeds in villages of the Middle East that date back 6000 B.C.E.!  These little lentils have come a long way!

Check out the other Recipe Redux freezer meals!

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chocolate banana protein smoothie jar

This has been our latest obsession…a Chocolate Banana Protein Smoothie Jar!  Whether it’s for breakfast or dessert, this smoothie jar hits the spot!

Chocolate Banana Protein Smoothie Jar ~ A superfood, super delicious way to start your day! ~vegan~

I’ve been trying to amp up my protein intake and finally found a protein powder I like, Aloha’s Chocolate Protein Powder!  It’s organic, plant-based and does not include soy or tons of other additives.  Pair with their Daily Good Greens for a superfood, super delicious start to your day! (note: this is not a sponsored post, I just love this product!)  Add a dollop of nut butter for extra protein and healthy fat and top with your favorite fruit and granola!

Chocolate Banana Protein Smoothie Jar ~ A superfood, super delicious way to start your day! ~vegan~

Chocolate Banana Protein Smoothie Jar ~ A superfood, super delicious way to start your day! ~vegan~

If you don’t have chocolate protein powder just add a little cacao/cocoa powder for the decadent chocolate flavor!  Other excellent add-ins are hemp seeds, chia seeds, spinach or maca powder!  For a drinkable smoothie add 1 cup of liquid!

chocolate banana protein smoothie jar
 
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Makes 2 servings (nutrition facts calculate without toppings) Chocolate Banana Protein Smoothie Jar for a superfood, super delicious start to your day!
Author:
Recipe type: Breakfast
Cuisine: Vegan
Serves: 2
Ingredients
  • 2 frozen bananas
  • 2 tablespoons nut butter
  • 1 scoop chocolate protein powder (or cocoa/cacao powder)
  • 1 packet of greens powder (optional)
  • 2-4 tablespoons liquid (almond milk, coconut water, soy milk, hemp milk)
Toppings:
  • granola
  • blueberries
  • banana
  • hempseeds
Instructions
  1. Place all ingredients in a high-speed blender such as a vitamix. Blend until smooth, using damper stick as needed.
  2. Top with favorite fruit and granola!
Nutrition Information
Serving size: 1 Calories: 258 Fat: 9 Carbohydrates: 37 Sugar: 22 Fiber: 5 Protein: 9

Chocolate Banana Protein Smoothie Jar ~ A superfood, super delicious way to start your day! ~vegan~