This Coconut Basil French Green Lentil Soup is a “warming of the soul” kind of soup, with its subtle flavors of Indian spice. The fresh basil, cilantro, kale and lime give it a nice fresh quality while the lentils satisfy your hunger.
This is a versatile soup that you can leave as it is or puree it then add the kale, basil and cilantro in at the end. Serve it with a loaf of fresh crusty bread.
I like this soup with a dry or ever slightly sweet white wine like a Pinot Gris, Gewürztraminer, Riesling, Sauvignon Blanc or a white Rioja.
Coconut Basil French Green Lentil Soup - CaliZona
Ingredients
- 2 Cups French Green Lentils
- 8 Cups Filtered Water or vegetable stock
- 2 Tablespoons Coconut Oil
- 1/2 Onion - diced
- 2 Cloves Garlic - minced or pressed
- 1/3 Cup Dry White Wine - or water
- 1 Vegetable Bouillon Cube - unsalted omit if using vegetable stock
- 1 Tablespoon Turmeric
- 1 Teaspoon Thyme
- 1/2 Teaspoon Garam Marsala
- 1 Teaspoon Paprika
- 1/2 Teaspoon Cayenne Pepper
- 1 Can Coconut Milk - full fat - preferably guar gum free
- 2 Cups Fresh Basil - or to taste - minced
- 2 Cups Cilantro - or to taste - minced
- 2 Cups Kale - about 6 leaves - rib removed thinly sliced (optional)
- 2 Tablespoons Fresh Squeezed Lime Juice - or to taste
- 1 Tablespoon Sea Salt - or to taste
- 1/4 Teaspoon Black Pepper - or to taste
Garnish options
- Chili Oil
- Chili Flakes
- Cilantro
Instructions
-
Measure, sort and rinse lentils until the water runs clear. Set aside.
-
In a 5 1/2 quart pot, heat the coconut oil over medium heat.
-
Add the onions and cook until they become soft. (about 5 minutes)
-
Next, add the garlic and stir until it just begins to brown then add the wine and bouillon cube.
-
Reduce until syrupy.
-
Next, add the water and lentils to the onions and bring to a boil then reduce to medium-low.
-
Cook until lentils are soft. (about 20 minutes)
-
When the lentils are cooked, add the spices, coconut milk, basil, cilantro, kale, lime, salt and pepper.
-
Cook for another 10 minutes, or until hot.
Health benefits:
Lentils have extremely high levels of soluble fiber and a good amount of insoluble fiber. They have cholesterol-lowering fiber which helps stabilize blood sugar levels giving you a steady stream of energy. A half-cup provides about a third of the daily requirements. Not only is the fiber good for your heart, the amount of folate and magnesium is very beneficial for cardiovascular health. Lentils provide a steady stream of glucose to your brain. Glucose is a sugar and a key source of energy for the cells in the body and it is the only fuel your brain can use. The high fiber regulates the release of the glucose, providing a steady stream of fuel that powers your brain cells and is a key component in keeping your brain healthy. Lentils are loaded with an impressive amount of blood-fortifying iron and when paired with food containing vitamin C, the iron is enhanced, which in turn increase your energy. They are truly a nutritional fountain of youth. Lentils originated in Southwestern Asia along the Indus River have been eaten for over 8000 years. years.
Fresh Basil has anti-aging, anti-inflammatory and anti-bacterial properties. The herb contains exceptionally high levels of beta-carotene and vitamin A and is rich in zeaxanthin an anti-oxidant that helps protect age-related macular disease. It has a good amount of Iron and also helps to detoxify the liver. It contains phytochemicals that may lower cortisol, a hormone secreted when you’re stressed that causes weight gain, so add some fresh basil to your water or tea.
