Soup in bowl with chopped kale
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.