Tanzanian Coconut Lentil Soup

Ingredients

• 1 cup (200g) red lentils 1 cup (200g) red lentils
• 1 tablespoon vegetable oil 1 tablespoon vegetable oil
• 1 onion, finely chopped 1 onion, finely chopped
• 2 cloves of garlic, minced 2 cloves of garlic, minced
• 1 teaspoon ground cumin 1 teaspoon ground cumin
• 1 teaspoon ground coriander 1 teaspoon ground coriander
• 1/2 teaspoon ground turmeric 1/2 teaspoon ground turmeric
• 1/4 teaspoon cayenne pepper (optional, for heat) 1/4 teaspoon cayenne pepper (optional, for heat)
• 2 carrots, diced 2 carrots, diced
• 4 cups (950ml) vegetable broth 4 cups (950ml) vegetable broth
• 1 can (400ml) coconut milk 1 can (400ml) coconut milk
• 2 cups (60g) fresh spinach, chopped 2 cups (60g) fresh spinach, chopped
• Salt and pepper to taste Salt and pepper to taste
• Fresh cilantro, for garnish Fresh cilantro, for garnish

Nutrition

• Calories (kcal / KJ): 320 kcal / 1340 KJ
• Fat (total, saturated): 18g, 14g
• Carbohydrates (total, sugars): 30g, 6g
• Protein: 10g
• Fiber: 8g
• Salt: 1.5g

Preparation

1. 1.
   Rinse the red lentils under cold water until the water runs clear. Set aside.
2. 2.
   In a large pot, heat the vegetable oil over medium heat. Add the chopped onion and minced garlic, and sauté until they turn golden brown.
3. 3.
   Add the ground cumin, ground coriander, ground turmeric, and cayenne pepper (if using) to the pot. Stir well to coat the onions and garlic with the spices.
4. 4.
   Add the diced carrots and rinsed lentils to the pot. Stir to combine everything.
5. 5.
   Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat to low, cover the pot, and let it simmer for about 20 minutes or until the lentils are tender.
6. 6.
   Stir in the coconut milk and chopped spinach. Cook for an additional 5 minutes, allowing the flavors to meld together.
7. 7.
   Season with salt and pepper to taste.
8. 8.
   Serve the Tanzanian Coconut Lentil Soup hot, garnished with fresh cilantro.

Treat your ingredients with care...

• Lentils — Rinse the lentils thoroughly before cooking to remove any impurities.
• Coconut milk — Shake the can of coconut milk well before opening to ensure the cream and liquid are well combined.
• Spinach — Use fresh spinach for the best texture and flavor. Chop it finely to incorporate it seamlessly into the soup.

Tips & Tricks

• For a spicier kick, add a pinch of red pepper flakes along with the other spices.
• Adjust the consistency of the soup by adding more vegetable broth if desired.
• Serve the soup with a squeeze of fresh lemon juice for a tangy twist.
• Experiment with different vegetables such as bell peppers or sweet potatoes for added variety.
• Leftovers can be refrigerated for up to 3 days or frozen for future enjoyment.

Serving advice

Serve the Tanzanian Coconut Lentil Soup in warm bowls, garnished with fresh cilantro. Accompany it with a side of crusty bread or steamed rice for a complete and satisfying meal.

Presentation advice

To enhance the presentation, drizzle a swirl of coconut milk on top of the soup and sprinkle some toasted coconut flakes for an added tropical touch. Serve it alongside a colorful salad for a visually appealing spread.