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.
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:
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
Inspired by a version from happyhealthylonglife.com
| Prep Time | 20 minutes |
| Cook Time | 45 minutes |
Servings |
people |
Ingredients
- 1 large sweet potato peeled & cubed (3-4 cups)
- 1 cans garbanzo beans drained & rinsed
- 1/2 cup red lentils rinsed
- 1 14 oz. can crushed tomatoes
- 4 cups low-sodium vegetable broth , Trader Joe's brand (or 4 cups homemade)
- 1 1/2 tsp curry powder
- 1/2-1 tsp garam masala
- 1 tsp cumin
- 1 Tbl minced ginger
- 3 cloves garlic minced
- 1/4 tsp Ceylon cinnamon
- 1 1/2 Tbl maple syrup
- 2 cups unsweetened soy milk
- 1 1/2 tsp coconut extract
- 2 Tbl peanut butter
Ingredients
|
Instructions
- Mix the 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.
Nutrition/Notes
Nutrition Facts
Curried Coconut Lentil Yam Soup
Amount Per Serving
Calories 232
Calories from Fat 49
% Daily Value*
Total Fat 5.4g
8%
Saturated Fat 1g
5%
Cholesterol 0mg
0%
Sodium 204mg
9%
Total Carbohydrates 34g
11%
Dietary Fiber 6.5g
26%
Sugars 9.3g
Protein 12.3g
25%
Vitamin A
18%
Vitamin C
6%
Calcium
7%
Iron
18%
* Percent Daily Values are based on a 2000 calorie diet.
Your Receipes have a LOT of ingredients!☹️ I guess I should have entered in the search bar easy plant based cooking.
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.