This Coconut Lentil Soup recipe includes spicy and sour tamarind concentrate to ramp up the flavor. Additionally, coconut milk adds richness and healthy fat to the dish. The oven roasted vegetables transform the creamy soup by giving it a crispy bite. Finally, bright, fresh scallions finish the meal.
Cauliflower makes up the base and topping of this soup by providing thickness and a mild creaminess. Not only that, but cauliflower is packed with nutrition, making this comfort food an immune system powerhouse as well. One serving of cauliflower contains 472% of your recommended daily allowance of vitamin C, as well as fair amounts of calcium, magnesium, vitamin B-6, and potassium. It also contains a compound called indole-3-carbinol, which is a phytochemical that has cancer-protective properties. Learn more about cauliflower in this post.
The lentils are a good source of insoluble dietary fiber, which promotes proper digestion and helps to stabilize blood sugar. Lentils also add about 18g of protein to this dish, making it as hearty as it is delicious. As a pulse-based food, lentils are healthy for your heart and may help to lower cholesterol levels.
8 oz. cauliflower, cut into small florets
6 oz. carrot, cut into diagonal 1/2 inch pieces
2 tablespoons olive oil, divided
2 teaspoon caraway seeds
1 medium sweet onion, diced
1 clove of garlic
1 thumb-sized piece of ginger, minced or grated
2 tablespoon tamarind concentrate
1 teaspoon curry powder
1 cup red lentils, rinsed and sorted
1 (15 oz.) can coconut milk, 1 tablespoon of the thick coconut cream reserved
1 scallion, thinly sliced