Your Recipe

COCONUT LENTIL CURRY SOUP WITH BUTTERNUT SQUASH

Ingredient Amount Calories
Coriander (Cilantro) Leaves 20.99979g 5kcal
Onions 110g 44kcal
Coconut oil 14g 125kcal
Cardamom 0.98g 3kcal
Ginger ground 1.01g 3kcal
Cinnamon ground 1.38g 3kcal
Squash, winter, butternut, raw 205g 92kcal
Lentils, pink or red, raw 380g 1360kcal
Nuts, coconut cream, raw (liquid expressed from grated meat) 28.5g 94kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
2 cup red lentils, soaked overnight
1 onion, chopped
1 cup butternut squash, chopped
1/3 cup chopped cilantro
1/2 tsp cinnamon
1/2 tsp cardamom
1 Tbsp coconut oil
1/2 tsp ginger, ground
2 Tbsp coconut cream

INSTRUCTIONS
Saute the onion, the cinnamon, cardamom and ground ginger with coconut oil in a small cooking pot at medium heat for 1-2 minutes.
Add lentils, butternut squash, a few good pinches of salt and cover with water or stock. Cover the pot with a lid and bring to a boil. Once the soup is boiling, stir in the coconut cream (add water if needed). Then reduce the heat and let simmer until lentils are done (took me around 10-15 minutes).
Add salt if needed (probably!) and take off heat.
Serve hot with some chopped cilantro and if desired - toasted sesame seeds.

Nutrition Facts
Portion Size 190 g/ml
Amount Per Portion 433
Calories
% Daily Value *
Total Fat 8.1g 10%
Saturated Fat 5.5g 27%
Sodium 13mg 1%
Total Carbohydrate 70g 25%
Dietary Fiber 12g 44%
Sugar 2.4g
Protein 24g 48%
Vitamin D 0mcg 0%
Calcium 86mg 7%
Iron 7.8mg 43%
Potassium 913mg 19%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 293.249 mcg 33%
Thiamin [B1] 0.555 mg 46%
Riboflavin [B2] 0.128 mg 10%
Niacin [B3] 2.221 mg 14%
Pantothenic acid [B5] 0.62 mg 12%
Vitamin B6 0.509 mg 30%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 217.81 mcg 0%
Vitamin C 16.096 mg 18%
Vitamin D 0 mcg 0%
Vitamin E 0.887 mg 6%
Vitamin K 17.085 mcg 14%
Betaine 0.05 mg 0%
Choline 2.502 mg 0%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 69.8 g 25%
Sugars 2.4 g 5%
Dietary fiber 12.3 g 44%
Carbohydrate 3.4 g 0%
Net carbs 67.4g
Aminoacids
Nutrient Amount DV
Alanine 1.032 g 0%
Arginine 1.934 g 0%
Aspartic acid 2.73 g 0%
Cysteine 0.317 g 0%
Glutamic acid 3.898 g 0%
Glycine 1.003 g 0%
Histidine 0.687 g 0%
Isoleucine 1.059 g 0%
Leucine 1.776 g 0%
Lysine 1.696 g 0%
Methionine 0.213 g 0%
Phenylalanine 1.21 g 0%
Proline 1.025 g 0%
Serine 1.133 g 0%
Threonine 0.882 g 0%
Tryptophan 0.226 g 0%
Tyrosine 0.664 g 0%
Valine 1.221 g 0%
Minerals
Nutrient Amount DV
Calcium 85.54 mg 7%
Copper 1.32 mg 147%
Fluoride 0.3 mcg 0%
Iron 7.81 mg 43%
Magnesium 80.89 mg 19%
Manganese 2.1 mg 91%
Phosphorus 316.48 mg 25%
Potassium 913.22 mg 19%
Selenium 0.59 mcg 1%
Sodium 12.65 mg 1%
Zinc 3.67 mg 33%
Other
Nutrient Amount DV
Water 84.979 g 0%
Ash 3.556 g 0%