Coconut Quinoa Lentil Soup or Superfood Soup

Health Benefits

Bare with me.  I want to share just a fraction of the health benefits of the superfoods in this soup. (If you’re not interested, then just scroll down)

Healthy Benefits of Using a Pressure Cooker

Add 1 tablespoon fresh grated turmeric.  If fresh isn’t available use 1 teaspoon dried.

Note:  This stuff stains.  I think my fingers and fingernail polish are permanently stained gold.

Add 1/3 cup green lentils.

1/3 cup quinoa.  Any color.

1 teaspoon hot curry powder.  Mild may be used as well.

Add 6 cups vegetable stock.  You can use bone broth as well.  I am a firm believer in the healing powers of bone broth.  Chicken stock would work great.  I would only use homemade stock.  Just for health purposes.  I like to know what is in my stock and I can control the sodium amount.

Add 1 14-oz can of organic coconut milk.

Stir.

Lock on the lid of the pressure cooker.

Set the pressure to high and timer for 15 minutes.  Walk away.

Now, when the timer goes off there is still a lot of pressure built up in the cooker.  That pressure needs to release.  Follow the directions on your cooker to release the steam.  You can let it release on its own, but you have to take into account the food inside will still continue to cook.

Once the pressure is released, remove the lid.  Perfectly cooked veggies, lentils, and quinoa.

Because I like my carrots cooked less, I am adding them after the other veggies have cooked.

Same with the cauliflower.

I let the soup simmer another 5-10 minutes to slightly cook the carrots and cauliflower.

Squeeze in the juice of 1/2 a lime.

I want my soup to have a little more kick.  After processing, I adjust heat and flavor.  Add a teaspoon of salt a few grinds of pepper and a pinch of cayenne.

This is how I get kale into my husband.  He hates it…for no reason other than it’s healthy.  So I chop curly leaf kale very fine so it looks like parsley.  Bam!  He now has kale in his soup.  Because he’s mental about foods, he generally eats it because he “thinks” its parsley.  “Let me put a little parsley on that for you, Dear”.

Chop about 1/4 or so cilantro. He’s good with cilantro, but I mix it with the kale so he thinks the kale could be cilantro.

Don’t worry, my secret isn’t out.  He never reads my blog.

Add chopped kale and cilantro to the soup then serve.

 

 

• I love this tonic by Bondi Harvest it’s called Turmeric Tonic Tea I drink this every morning before I eat.  It’s got a kick.  Brace yourself.  I love it.
• For immunity, I take a spoonful of  Elderberry Syrup from The Kitchen McCabe.  Sometimes I add this syrup to my Turmeric Tonic.

Let me know if you’d like more pressure cooker recipes.  I love playing with this toy.

5 from 3 votes

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Coconut Quinoa Lentil Soup

A healthy superfood soup with a hint of curry and spice. Quinoa, lentils, coconut milk, and vegetables make this soup hearty and healthy.

Course Dinner, lunch, Main Course

Cuisine American, Mediterranean

Keyword Coconut Quinoa Lentil soup

Prep Time 15 minutes

Cook Time 15 minutes

Total Time 30 minutes

Servings 6 servings

Calories 280 kcal

Author Janet Barton

Ingredients

• 1 medium onion chopped
• 3 celery stalks and leaves chopped
• 1 cup fennel chopped
• 1 tablespoon garlic chopped
• 1 1/2 teaspoons curry powder such as Madras
• 1 teaspoon salt if using unsalted stock
• 1 tablespoon fresh ginger grated
• 1 tablespoon fresh turmeric grated  (can sub with 1 1/2 tsp. powdered)
• 6 cups vegetable or chicken stock
• 1 14 oz can organic coconut milk
• 1/3 cup quinoa any color
• 1/3 cup green lentils
• 3 carrots peeled and chopped
• 1/2 head cauliflower broken apart
• 1 1/2 cups curly leaf kale finely chopped
• 1/4 cup cilantro chopped
• salt and pepper to taste
• Cayenne pepper to taste
• 1 fresh lime

Instructions

Pressure cooker directions:

1. Place onion, celery, fennel, curry powder, salt (if desired), ginger, turmeric, quinoa, lentils, coconut milk, and stock into the pressure cooker pot.  Process on high pressure for 15 minutes.  Allow pressure to release for 5 minutes or so then manually release.  Add carrots and cauliflower and continue to simmer for 5-10 minutes.  Add kale, cilantro and any seasonings you would like.  Kick up the heat.  I dare you!

Stove top directions:

1. Add 1-2 tablespoons olive oil to a pot.  Add onion, celery, fennel, and carrots.  Cook until onions are translucent.  Add stock, coconut milk, curry powder, ginger and turmeric.  Cover and simmer until veggies, lentils and quinoa are cooked.  Approx. 30 - 40 minutes.  Add cauliflower and simmer until a bit soft. Before serving add kale, cilantro and additional seasonings. You may have to add more liquids because as the soup simmers the liquids may evaporate with the steam.

Nutrition Facts

Coconut Quinoa Lentil Soup

Amount Per Serving (1 serving)

Calories 280 Calories from Fat 153

% Daily Value*

Fat 17g26%

Saturated Fat 15g75%

Cholesterol 0mg0%

Sodium 1006mg42%

Potassium 661mg19%

Carbohydrates 26g9%

Fiber 7g28%

Sugar 6g7%

Protein 7g14%

Vitamin A 7425IU149%

Vitamin C 31.6mg38%

Calcium 78mg8%

Iron 3mg17%

* Percent Daily Values are based on a 2000 calorie diet.

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