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!

Kale and Quinoa Fried Rice

Kale and Quinoa Fried Rice, a healthy and high protein vegan variation of traditional fried rice made in under an hour!

Kale and Quinoa Fried Rice, a healthy and high protein vegan variation of traditional fried rice made in under an hour!

It’s hard to find recipes that can be adapted for all members of the family regardless of what kind of diet they follow.  But, this recipe works for both vegans and non-vegans alike!  Plus, its naturally gluten free!  Made with only veggies this “fried rice” is loaded with protein thanks to the quinoa and edamame, but for those who aren’t following a strict plant-based diet, fried egg, chicken or shrimp can all be mixed in last-minute.

Kale and Quinoa Fried Rice, a healthy and high protein vegan variation of traditional fried rice made in under an hour!

Kale and Quinoa Fried Rice
 
Print
Prep time
Cook time
Total time
 
Kale and Quinoa Fried Rice, a healthy and high protein vegan variation of traditional fried rice made in under an hour!
Author:
Recipe type: Main
Cuisine: Vegan
Serves: 4
Ingredients
  • 2 cups water
  • 1 cup uncooked quinoa
  • 1-2 tablespoons coconut oil
  • ½ cup yellow onion, finely chopped
  • 2 cloves garlic, minced
  • 2 carrots, chopped
  • 1 bunch kale, destemmed and finely chopped
  • 1 cup frozen shelled edamame
  • ½ cup frozen corn
  • 2-3 tablespoons Bragg's Amino Acids or tamari (you can use soy sauce as well, but the recipe will no longer be gluten-free)
  • 1-2 tablespoons toasted sesame seed oil
  • 3 scallions, chopped
  • 1 tablespoon sesame seeds (optional)
Instructions
  1. In a medium sauce pan bring water to a boil. Add quinoa, cover and reduce heat to low. Cook until water is absorbed, around 10 minutes. Fluff with a fork.
  2. Meanwhile, over medium high heat add coconut oil to a wok or large skillet. Add onion and cook until translucent. Add garlic and cook until fragrant.
  3. Add carrots, kale, edamame and corn and cook until carrots are tender crisp and kale is wilted.
  4. Toss in cooked quinoa, add Bragg's Amino acids or tamari and toasted sesame seed oil.
  5. Remove from heat and top with scallions and sesame seeds.
  6. Enjoy!
Nutrition Information
Serving size: 1 Calories: 350 Fat: 15 Carbohydrates: 45 Fiber: 7 Protein: 10

This “fried rice” has it all:

green leafy veggies

loads of vitamin C and A

healthy fats

29% of daily iron needs

7 grams of fiber

10 grams of protein

350 calories per serving

A complete and balanced meal for the win!

 Kale and Quinoa Fried Rice, a healthy and high protein vegan variation of traditional fried rice made in under an hour!

Helpful Hint:  Cook the quinoa and chop the veggies earlier in the day to cut down on prep time at night.  Having all the ingredients ready to throw together will prevent you from getting Chinese take out food on the way home!