Red lentil soup with curry and coconut milk

This velvety smooth soup with a Thai flavour to it makes as a satisfying meal on its own or can be paired with brown rice and/or vegetables.

3 tbsp. vegetable oil

2 medium onions, chopped

1 cup red lentils (dry)

3 medium carrots, peeled and roughly chopped

14-oz can coconut milk

1 bay leaf

3 cloves garlic, minced

1 tbsp. curry powder

½ cup cilantro

In medium saucepan heat 2 tbsp. oil over medium heat. Add onions and cook, stirring often, until onions start to soften, about 10 minutes. Add 4 cups water, lentils, carrots, coconut milk, 1 tsp. salt and bay leaf. Cover, and bring to a boil. Reduce heat, and simmer, partially covered, until lentils are tender, about 20 minutes.

Meanwhile, in a small skillet, heat remaining oil over medium heat. Add garlic, ginger, curry powder and cilantro. Cook, stirring often, until fragrant, about 2 minutes. Add to soup.

Remove bay leaf. In food processor or blender, puree soup in batches until velvety smooth. (A hand blender works well and eliminates the need to transfer the soup.) Taste, and add more salt if desired. Serve hot.

Per serving: 400 calories; 14 g protein; 26 g fat; 33 g carbohydrates; 0 cholesterol; 33 mg sodium; 14 g fibre

Don't be alarmed about the high fat content. The fat, which comes from the coconut milk, is healthy fat. Coconut milk comes from the grated meat of a coconut. The colour and taste can be attributed to the high oil content, most of which is saturated fat. It is unlike the fat from animal sources, the fat from coconut milk is mostly in the form of medium chain saturated fats. These fats are rapidly metabolized into energy in the liver and are used up more quickly by the body, which means less are stored as fat. If you are concerned about your saturated fat intake, try using low fat coconut milk instead.

I hope you enjoy this soup as much as I do!