Ingredients:
- 1/4 tsp cayenne (optional, leave out if you donf ', tsp want it spicy, or use a little more if you like it really hot)
- 1 tbsp minced fresh gingerroot
Directions:
- Heat the olive oil over medium-high heat. Add the onions, carrots, celery, red pepper, garlic, ginger and spices and saute until the onion softens, about 5 minutes. Add the water or stock along with the salt, lentils and coconut milk, and bring to a boil. Reduce the heat and simmer until the lentils are cooked through, about 10 minutes.
- While the soup is simmering, wash and prep the chard and chop the cilantro. After the lentils have finished cooking, stir the chard and cilantro into the soup — it will look like a lot of chard for the soup at first, but have no fear. The chard will wilt down as it heats up. Keep stirring until the chard is bright green and wilted, about another 2 minutes. Taste and season as needed with more salt or pepper, and serve.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 214.8 Kcal (899 kJ) | ||
| Calories from fat | 37.34 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.15g | 6% | |
|---|---|---|---|
| Sodium | 269.96mg | 11% | |
| Potassium | 602.79mg | 13% | |
| Total Carbs | 32.74g | 11% | |
| Sugars | 3.88g | 16% | |
| Dietary Fiber | 15.48g | 62% | |
| Protein | 12.19g | 24% | |
| Vitamin C | 26mg | 43% | |
| Vitamin A | 0.6mg | 20% | |
| Iron | 12.2mg | 68% | |
| Calcium | 72.4mg | 7% | |
| Amount Per 100 g | |||
| Calories | 66.04 Kcal (276 kJ) | ||
| Calories from fat | 11.48 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.28g | 6% | |
|---|---|---|---|
| Sodium | 83mg | 11% | |
| Potassium | 185.32mg | 13% | |
| Total Carbs | 10.07g | 11% | |
| Sugars | 1.19g | 16% | |
| Dietary Fiber | 4.76g | 62% | |
| Protein | 3.75g | 24% | |
| Vitamin C | 8mg | 43% | |
| Vitamin A | 0.2mg | 20% | |
| Iron | 3.8mg | 68% | |
| Calcium | 22.2mg | 7% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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