Directions:
- In large soup pan, saute in coconut butter (skim from top of can if placed in freezer for 20 minutes) or 1 tablespoon oil until transparent.
- Reduce heat and add spices (from garlic to bay leaves). Cook and stir constantly for 3 minutes; do not let onion or spices brown.
- Add coconut milk, soy sauce, and tomato sauce. Simmer on low heat for 20 minutes, stirring often.
- Meanwhile, in saucepan, cook red lentils in water for 15 minutes. Then, add the lentils to the soup pot WITH water.
- Add remaining items to soup pot and cook over medium heat just until tender (because the mixture is thick, this could take 30-45 minutes. If pressed for time, steam the sweet potatoes and cauliflower in the microwave for 5 minutes and then add to the soup pot). If using peas, add at the end of the cooking time.
- Serve over brown rice with the following optional toppings: fresh diced pears, roasted sunflower seeds, plain yogurt.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 559.39 Kcal (2342 kJ) | ||
| Calories from fat | 169.99 Kcal | ||
| % Daily Value* | |||
| Total Fat | 18.89g | 29% | |
|---|---|---|---|
| Cholesterol | 7.96mg | 3% | |
| Sodium | 863.09mg | 36% | |
| Potassium | 1185.34mg | 25% | |
| Total Carbs | 79.6g | 27% | |
| Sugars | 17.73g | 71% | |
| Dietary Fiber | 21.65g | 87% | |
| Protein | 21.79g | 44% | |
| Vitamin C | 46.3mg | 77% | |
| Vitamin A | 0.1mg | 4% | |
| Iron | 5.4mg | 30% | |
| Calcium | 175.7mg | 18% | |
| Amount Per 100 g | |||
| Calories | 98.11 Kcal (411 kJ) | ||
| Calories from fat | 29.81 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.31g | 29% | |
|---|---|---|---|
| Cholesterol | 1.4mg | 3% | |
| Sodium | 151.37mg | 36% | |
| Potassium | 207.89mg | 25% | |
| Total Carbs | 13.96g | 27% | |
| Sugars | 3.11g | 71% | |
| Dietary Fiber | 3.8g | 87% | |
| Protein | 3.82g | 44% | |
| Vitamin C | 8.1mg | 77% | |
| Iron | 0.9mg | 30% | |
| Calcium | 30.8mg | 18% | |
* 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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