Friday 6 December 2019

Recipe of the Day: Curried Lentil Soup with Coconut and Quinoa

Rosanna Davison finishing the Flora Women's Mini Marathon
Rosanna Davison
Rosanna Davison and Nadia Forde pictured at the launch of the Cannonball, which arrives in Sligo this weekend.
Wes Quirke and Rosanna Davison

Rosanna Davison

With the cooler autumn weather fast approaching, this soup makes the perfect warming lunch, dinner or snack.

Lentils are extremely affordable and the perfect source of plant-based protein, fibre and antioxidants. They also keep you feeling full for hours and are more digestible than other types of beans. Quinoa is a seed rather than a grain, and is a gluten-free source of high-quality plant protein without the cholesterol and saturated fat. It contains all eight essential amino acids, plus plenty of magnesium, fibre, manganese, calcium and phosphorus, plus B vitamins and iron to boost energy.

Per serving:

341 calories

14.5g protein

8g fat

Ingredients (serves 4):

1 tbsp organic coconut oil

1 large onion, diced

2 cloves of garlic, chopped finely

1 tbsp root ginger, chopped finely

2 tbsp tomato paste

2 tbsp curry powder

0.5 tsp chilli flakes

4cups vegetable broth ( I use Kallo organic stock cubes)

1 cup Koko coconut milk

1 cup diced fresh tomatoes

1.5 cups dry lentils

1 cup dry quinoa

3 handfuls chopped spinach or kale

Black pepper and pink rock salt, to taste

Chopped fresh coriander to garnish

Method

1. In a saucepan, heat the coconut oil over a medium heat and sauté the onion, garlic and ginger for a couple of minutes.

2. Add the tomato paste, curry powder and chilli flakes, and cook for another 1-2 minutes.

3. Add the coconut milk, vegetable broth, tomatoes and lentils. Cover and bring to the boil, then simmer on a low heat for 20-30 minutes, until the lentils are tender. Season with salt and pepper if desired.

4. Rinse the quinoa well and place it in a separate saucepan. Add a cup of water, cover and allow the quinoa to simmer for 10-15 minutes, until the seeds have opened out. Remove the lid and stir the quinoa until the remainder of the water has evaporated.

5. Remove the lentil soup from the heat and stir in the kale/spinach and allow it to wilt. Add the quinoa to the soup and stir well.

6. Garnish with the chopped coriander and serve hot.

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