Curried Coconut Lentil & Split Pea Soup (Vegan)
This colorful soup is rich in plant protectors and warming protective curry spices. The peas and lentil are rich in protein, and along with the carrots and raisins provide plenty of fiber – almost 20 g fiber in a 2-cup serving! The carrots, tomato paste, and cilantro add antioxidant carotenoids. And this soup is extremely rich in potassium, and alkaline mineral that helps guard against high blood pressure.
- 1 cup split peas
- 1 cup red lentils
- 8 cups water
- 4 medium carrots, cut into 1/2-inch pieces (about 2 cups)
NOTE: you can substitute cut-up sweet potatoes for the carrots
- 1 large onion, chopped (about 2 cups)
- 6 tbsp grated fresh peeled ginger
- 2 tbsp coconut oil, preferably organic
- 2 tbsp curry powder
- 1/2 cup raisins
- 1 6-oz. can tomato paste
- 1 14-ounce can coconut milk
- 1 tsp. salt
- 2 cups chopped cilantro
Rinse the split peas and lentils. Place them in an extra-large soup pot, add the water, and bring to a boil. Reduce heat to a simmer and add the carrots, onions, and half the ginger. Cover and simmer for about 30 minutes, or until the split peas are soft (see NOTE below).
In the meantime, in a small dry skillet or saucepan over low heat, toast the curry powder until it is quite fragrant. Be careful — you don’t want to burn the curry powder. Set aside. Place the coconut oil in a pan over medium heat, add the remaining ginger and the raisins. Saute for two minutes stirring constantly, then add the tomato paste and saute for another minute or two more.
Add the toasted curry powder to the tomato paste mixture, mix well, and then add this to the simmering soup along with the coconut milk, salt, and cilantro. Simmer uncovered, for 20 minutes or so. If the soup becomes too thick, add more water to obtain the desired consistency. Makes about 12 cups or six 2-cup servings.
Each 2-cup serving provides about 360 calories, 19g protein, 6g fat (4g sat), 0 mg cholesterol, 62g carbohydrate (17g sugar, 19g fiber), 70 mg calcium, 90 mg magnesium, 40 mg sodium, and 1075 mg potassium.
NOTE: To save time, instead of the dry peas and lentils, I used 6 cups cooked mung beans that I had prepared the previous day. For 6 cups cooked, rinse 3 cups dry mung beans. Mix these together with 6 cups water in a large pot and simmer until barely tender, about 45-50 minutes. I usually cook a large batch and freeze the cooked mung beans in 2 cup portions for later use.