Description
Learn how to make a vegan low glycemic curried red lentil soup with mung beans and kale. It’s a perfectly healthy quick and easy single serving meal to prepare for lunch.
NB! Soaking time: 2 hours
Ingredients
Scale
- 30g (1.06oz) dry split mung beans
- 30g (1.06oz) dry red lentils
- 35g (1.2oz) raw pumpkin
- 1 tbsp. dried onion flakes
- 1 fresh garlic clove
- 2g (0.07oz) piece of fresh ginger
- ½ tsp. turmeric
- 1 small carrot
- ½ celery stalk
- 2 kale leaves with stem (about 50g, 1.8oz)
- 2 tsps. curry paste
- 4 tbsps. coconut milk
- 435g (15.3oz) water
- 1 bay leaf
- 3 tbsps. chopped raw red cabbage (about 18g, 0.6oz)
Instructions
- First, soak split mung beans and red lentils for at least 2 hours. Then, drain, rinse, and transfer them to a small pot.
- Next, throw into the pot: chopped the fresh ginger, bay leaf, chopped celery, carrot, cubed pumpkin, and finally, dried onion flakes.
- Then, add hot water, cover, bring to boil and simmer until everything is cooked. It will take about 8-10 minutes.
- As the next step, remove the bay leaf, add turmeric, crushed garlic clove, and some coconut milk. Optionally, mush it up a bit with a fork for a creamier result.
- Next, throw in finely chopped kale stems followed by the leaves, also chopped. You don’t need to cook the kale as the soup’s still hot enough to soften it.
- Now, mix the curry paste with some hot broth and then add it to the soup. Let cool a bit before you dig in.
- Optionally, add some raw red cabbage to your soup bowl for crunch and vitamin C.
Notes
In order to prepare more servings, simply use a bigger pot and multiply the quantities in the recipe.
In case you prefer a soup lower in fats, cut the amount of coconut milk by half.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Method: Stovetop
Nutrition
- Serving Size: The whole recipe
- Calories: 365.5 kcal
- Sodium: 327.2mg
- Fat: 7.8g
- Saturated Fat: 5g
- Carbohydrates: 45.2g
- Fiber: 14.5g
- Protein: 18.6g
