Red lentil soup with coriander oil

Warm up with this flavorful red lentil soup featuring aromatic spices like cumin, coriander, and turmeric. Infused with the creamy richness of coconut milk and topped off with a drizzle of fragrant coriander oil, this hearty, comforting dish combines the earthiness of sweet potatoes with the savory depth of chicken broth. Perfect for a cozy meal, it’s a nourishing blend that’s sure to delight your taste buds.

  • 05 Apr 2025
  • Cook time 35 min
  • Prep time 10 min
  • 6 Servings
  • 13 Ingredients

Red lentil soup with coriander oil

Red lentil soup with coriander oil is a hearty and flavorful dish that combines the rich earthiness of lentils with the aromatic spices of ginger, cumin, and coriander. This soup is not only delicious but also packed with nutrients, making it a perfect choice for a cozy dinner or a healthy lunch option.

Ingredients:

1/3 cup peanut oil
72g
1 onion
160g
2 garlic cloves
6g
1 tbsp ginger root
16g
1 tsp ground cumin
3g
1 tsp dried coriander
5g
1 tsp turmeric powder
5g
4 cups chicken gravy
800g
1.50 sweet potatos
300g
1 cup canned lentils
200g
1/4 cup coriander leaves
3.75g
1/3 cup coconut milk
72g
salt & pepper to taste

Instructions:

1. Prepare the Ingredients:
- Finely chop the onion.
- Mince the garlic cloves.
- Grate the ginger root.
- Peel and dice the sweet potatoes.
- Rinse and drain the canned lentils.
- Finely chop the coriander leaves and set aside for the coriander oil.
2. Make the Soup:
- Heat 1/3 cup of peanut oil in a large pot over medium heat.
- Add the finely chopped onion to the pot and sauté for about 5-7 minutes or until it becomes translucent.
- Add the minced garlic and grated ginger root to the pot. Sauté for another 2 minutes until fragrant.
- Stir in the ground cumin, dried coriander, and turmeric powder. Cook for an additional 1-2 minutes until the spices become aromatic.
- Pour in the chicken broth and add the diced sweet potatoes.
- Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 15-20 minutes or until the sweet potatoes are tender.
- Add the rinsed and drained lentils to the pot and stir to combine.
- Pour in the coconut milk and let the soup simmer for another 5 minutes.
- Season with salt and pepper to taste.
3. Prepare the Coriander Oil:
- While the soup is simmering, make the coriander oil by mixing the finely chopped coriander leaves with 2 tablespoons of peanut oil (if desired). Stir to combine and let it sit for a few minutes to infuse the flavors.
4. Serve:
- Once the soup is ready, ladle it into bowls.
- Drizzle the coriander oil over each serving.
- Optionally, garnish with additional coriander leaves for a fresh touch.
5. Enjoy:
- Serve the soup hot, accompanied by your favorite bread or a side of your choice.

Tips:

- For a vegetarian version, replace the chicken gravy with vegetable broth.

- Add a pinch of red chili flakes for a bit of heat if you prefer a spicier soup.

- Ensure the lentils are thoroughly rinsed to remove any impurities or excess starch.

- Using fresh ginger and garlic will enhance the flavors compared to powdered versions.

- Blend half the soup if you prefer a creamier texture, or leave it chunky for a more rustic feel.

- Garnish with a dollop of yogurt or a squeeze of lime juice for added tanginess before serving.

Red lentil soup with coriander oil is a delightful and nourishing meal that’s easy to prepare. With its aromatic spices and creamy texture, it promises to be a hit at your dining table. Serve it warm, garnished with a drizzle of coriander oil and a sprinkle of fresh coriander leaves, alongside some crusty bread for a complete meal.

Nutrition Facts
Serving Size270 grams
Energy
Calories 310kcal15%
Protein
Protein 6g4%
Carbohydrates
Carbohydrates 30g8%
Fiber 5g14%
Sugar 5g5%
Fat
Fat 20g23%
Saturated 6g19%
Cholesterol 7mg-
Vitamins
Vitamin A 360ug40%
Choline 27mg5%
Vitamin B1 0.16mg13%
Vitamin B2 0.15mg12%
Vitamin B3 1.29mg8%
Vitamin B6 0.26mg15%
Vitamin B9 80ug20%
Vitamin B12 0.00ug0%
Vitamin C 9mg10%
Vitamin E 2.34mg16%
Vitamin K 16ug14%
Minerals
Calcium, Ca 60mg5%
Copper, Cu 0.27mg30%
Iron, Fe 3.01mg27%
Magnesium, Mg 45mg11%
Phosphorus, P 140mg11%
Potassium, K 510mg15%
Selenium, Se 2.99ug5%
Sodium, Na 550mg37%
Zinc, Zn 0.94mg9%
Water
Water 220g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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