This “Red Lentil Purple Cabbage Coconut Soup” is velvety smooth with a burst of yumminess! The lemongrass adds a light lemony floralness and the cilantro oil brings a delightful complement of flavor to the mix. I kept this soup fairly simple with the intention to focus on the base ingredients.
How has your summer been so far? Ours has been full of non-stop visitors. We just had our friend George and his girlfriend Stephanie come to visit us for a few days. It was a full fun packed visit that included a long bike ride along west cliff in Santa Cruz, a hike in the redwoods at Henry Cowell state park and a drive through the 17-mile drive in Monterey. We also went to 3 of our favorite restaurants, tried a new one and drank lots of wine. Yup, it was fun!! The same day that George and Stephanie left, Beto and clan showed up for a late beach day and BBQ. They left the next morning and I did absolutely nothing all day except binge watch Netflix. I was completely worn out but in the best kind of way!
This soup is really easy to prepare. I started by sautéing the onions and garlic in olive oil, then I added the wine and bouillon. Next, I added the red lentils, lemongrass and water. I then cooked it for 20 minutes, removed the lemongrass and added the red cabbage, coconut milk and salt. And finally, I pureed the soup. While the soup was cooking I pureed and strained the cilantro and olive oil into a jar. To serve, I spooned the soup into bowls and topped the soup with the cilantro oil. That’s it, easy, right?
The best part about this soup is that it is extremely tasty and yet very healthy. The amount of fiber in this soup is extraordinary. Fiber helps your body lose weight by removing excess fat. The antioxidants in this soup are powerful, not only helping your entire body, but also helping to keep your body young while giving your skin a fresh glow.
The lentils are high in iron and the red cabbage helps your body absorb iron due to its high vitamin C content. The iron helps elevate your energy level. Red cabbage helps protect the cognitive activity of your brain and red lentils provide a steady stream of glucose that fuels your brain and keep it healthy. And if that wasn’t enough, the cilantro helps bind to the toxins in your body and pull them out. Together the lentils, purple cabbage and cilantro are a nutritional fountain of youth.
I enjoyed this soup with a blend of Sauvignon Blanck from New Zealand and sparkling spring water.
Red Lentil Purple Cabbage Coconut Soup with Cilantro Oil Recipe:
Ingredients
- 1 Tablespoon Extra Virgin Olive Oil
- 1/2 Large Onion - diced
- 3 Garlic Cloves - minced
- 1/3 Cup Dry White Wine - I used Sauvignon Blanc
- 2 Bouillon Cube - vegetable = unsalted or low salt
- 6 Cups Filtered Water
- 2 Cups Red Lentils
- 1 Fresh Lemongrass - cut in thirds and pounded with the end of the knife
- 4 Cups Purple Cabbage - roughly chopped
- 2 Cans Coconut Milk - full fat
- 1 Tablespoon Sea Salt or to taste
Cilantro Oil
- 2 Cups Cilantro - packed
- 1/2 Cup Extra Virgin Olive Oil
- Pinch of Sea Salt
Other garnish options
- Cilantro Stems - finely sliced
- Purple Cabbage - minced
Instructions
Soup
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Measure, sort and rinse lentils until water runs clear and there is no foam. Set aside
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Add the onions to a 5 1/2 quart pot with the olive oil and saute on medium-low heat for about 5 minutes.
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Add the garlic, continue cooking for 5 – 7 more minutes until the garlic starts to brown.
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Add the white wine and bouillon cubes, mash the bouillon, cook until wine is reduced and syrupy.
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Add water, lentils and lemongrass, bring to a boil then reduce to medium-low heat. Cook until lentils are soft. (about 20 minutes)
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Add in the purple cabbage, coconut milk and salt. Cook for 10 more minutes.
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Remove lemongrass. Or leave it in but don't eat.
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Add the soup to a food processor or blender and puree in 2 to 3 batches. Or use an immersion blender right in the pot.
Cilantro Oil
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In a food processor or blender, puree the cilantro and oil really well.
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Strain thru a fine mesh strainer into a jar.
Assemble
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Ladle the soup into individual bowls and swirl the cilantro oil on top. I like to garnish with minced purple cabbage and finely sliced cilantro stems.
Recipe Notes
I highly recommend using an organic coconut milk that is pure and without guar gum. Guar gum produces a flavor that does not allow for the best flavors of coconut milk to shine.
Health benefits:
Purple or Red Cabbage is extremely high in antioxidants and phytochemicals, thus making it beneficial in helping our immune system stay strong. These antioxidants assist in keeping our cells youthful and combined with the vitamin A, they help to improve the elasticity of our skin, reducing signs of aging, minimizing wrinkles and age spots. Red cabbage is low in calories and very high in fiber, which helps with regularity and weight loss. Purple cabbage helps protect the cognitive activity of your brain, which keeps your brain youthful and reduces your chances of getting Alzheimer’s disease. Purple cabbage is higher in vitamin K than any other cabbage, which is beneficial to brain function. It is also rich in Calcium and other minerals that help to ensure healthy bones.
Lentils have an extremely high level of soluble fiber and have 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 fiber good for your heart, the amount of folate and magnesium in lentils are 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. Lentils are truly a nutritional fountain of youth.
