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Home » Curried Coconut Lentil Yam Soup

Curried Coconut Lentil Yam Soup

March 19, 2014 By Diane Smith 2 Comments

Disclosure: This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.
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I find one of the easiest ways to make it through the week eating a high plant-based diet is to prepare some type of soup, and the flavor of curried coconut makes this Curried Coconut Lentil Yam Soup an easy favorite.

The initial work it takes is spread out over the week when used as left-overs and for snacks when the urge strikes. It’s highly recommended by Dr. Fuhrman, too. I’m still using up the amazing purple sweet potatoes from our garden. The addition of lentils and garbanzos will help to keep you full.

Curried Coconut lentil yam soup

And the fun part of this recipe is the substitution of coconut milk which is high in saturated fat with a faux version. Adding a little coconut extract to your choice of milk substitute does the trick.

Try these fan-favorite soup recipes:

  • Easy Chana Masala With Chickpeas & Yams
  • Gazpacho
  • Hearty Lentil Kale Soup
  • Creamy Potato and Kale Soup

I’d love to hear your feedback in the comments below for this Curried Coconut Lentil Yam Soup! If you have a photo, post it on my Instagram page, tag me using the hashtag #plantbasedcooking in your caption, and I won’t miss it!

Inspired by a version from happyhealthylonglife.com

 

Curried Coconut Lentil Yam Soup
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5 from 4 votes
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Curried Coconut Lentil Yam Soup

A pot full of healthy goodness with lentils and yams and flavored with coconut milk and curry.
Prep Time20 minutes mins
Cook Time45 minutes mins
Total Time1 hour hr 5 minutes mins
Servings: 6 people

Equipment

  • Vegetable Peeler
  • Cutting board
  • Knife
  • Stainless Steel Pot Set
  • Colander
  • Ladle

Ingredients

  • 2 cups unsweetened soy milk
  • 1 1/2 tsp coconut extract
  • 1 large sweet potato peeled & cubed (3-4 cups)
  • 1 (15-oz.) can garbanzo beans drained & rinsed
  • 1/2 cup red lentils rinsed
  • 1 14 oz. can crushed tomatoes
  • 4 cups homemade vegetable broth (or 4 cups homemade)
  • 1 1/2 tsp curry powder
  • 1/2-1 tsp garam masala
  • 1 tsp cumin
  • 1 tbsp minced ginger
  • 3 cloves garlic minced
  • 1/4 tsp Ceylon cinnamon*
  • 1 1/2 tbsp maple syrup
  • 2 tbsp peanut butter
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Instructions

  • Mix 2 cups of soy milk with the coconut extract.
  • Combine all the ingredients in a big soup pot.
  • Heat to boiling and then lower it to a simmer and cook covered for about 45 minutes to an hour.

Notes

*I recommend using Ceylon cinnamon, which has a sweeter, more delicate flavor, because the most common cinnamon, cassia, contains coumarin, a naturally occurring compound that may be toxic to the liver at doses of 1 teaspoon per day for adults and 1/4 teaspoon for children a few times a week. See reference from nutritionfacts.org.

Nutrition

Nutrition Facts
Curried Coconut Lentil Yam Soup
Amount per Serving
Calories
232
% Daily Value*
Fat
 
5.4
g
8
%
Saturated Fat
 
1
g
6
%
Cholesterol
 
0
mg
0
%
Sodium
 
204
mg
9
%
Carbohydrates
 
34
g
11
%
Fiber
 
6.5
g
27
%
Sugar
 
9.3
g
10
%
Protein
 
12.3
g
25
%
Vitamin A
 
900
IU
18
%
Vitamin C
 
5
mg
6
%
Calcium
 
70
mg
7
%
Iron
 
3.2
mg
18
%
* Percent Daily Values are based on a 2000 calorie diet.
The nutrition information is a rough estimate. Values will vary based on variables like specific brand or type of product used. To obtain the most accurate representation, it’s recommended that you calculate your own with the actual amount and type of ingredient used.
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Comments

  1. Jeanne alberti

    March 14, 2018 at 7:38 am

    Your Receipes have a LOT of ingredients!☹️ I guess I should have entered in the search bar easy plant based cooking.

    Reply
    • Diane Smith

      March 14, 2018 at 9:45 am

      I could use a category for easy! Some do have more ingredients and often the spices make it look longer, too. A long list of ingredients doesn’t always equal difficult, for example, the Ratatouille has several different veggies plus herbs. You could just roast 2 types of veggie to keep it simpler. Here’s a couple that have fewer ingredients, low-fat hummus, oil-free roasted potatoes, and Black Bean Tacos.

      Reply
5 from 4 votes (4 ratings without comment)

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