Coconut Curry Lentil Soup

• 分量: 8 servings
• 調理時間: 15 minutes
• 総時間: 45 minutes

材料

2 tablespoons extra-virgin olive oil

1 small yellow onion, chopped

1 tablespoon grated fresh ginger

4 garlic cloves, minced

2 tablespoons yellow curry powder

½ teaspoon ground cinnamon

4 cups vegetable or chicken stock

2 (13.5-ounce) cans full-fat coconut milk, shaken

1½ pounds sweet potato, peeled and cut into 1-inch pieces

1½ cups brown lentils

1½ teaspoons sea salt, plus more to taste

4 cups packed stemmed and roughly torn curly kale

手順

Heat the olive oil in a large stockpot over medium heat. Once the oil is glistening, add the onion and cook, stirring occasionally, until softened and translucent, about 5 minutes. Add the ginger and garlic and cook until fragrant, another 1 to 2 minutes. Stir in the curry powder and cinnamon.

Pour in the stock and coconut milk and stir to combine. Stir in the sweet potatoes, lentils, and salt. Increase the heat to high, and bring the soup to a boil. Reduce the heat to a simmer, cover and cook, stirring occasionally, until the sweet potatoes and lentils are tender, about 20 minutes. Uncover and stir in the kale and cook until the kale is wilted, 3 to 5 minutes.

Ladle the soup into bowls and serve warm.

栄養

• カロリー: 253
• 脂肪総量: 14 g
• 飽和脂肪: 9 g
• コレステロール: 0 mg
• ナトリウム: 165 mg
• 炭水化物総量: 24 g
• 食物繊維: 8 g
• 糖質総量: 7 g
• タンパク質: 9 g