Coconut Turmeric Soup That Does More for You Than Just Taste Good
Soup, in general, is the best version of a warming meal out there but it just got warmer—and healthier! Skip the heavy cream and fatty sausage and dive into this turmeric lentil soup with coconut cream ginger (the extra warmth). That list of powerfully healthy natural ingredients makes this soup a powerhouse of nutrients. Each one of these ingredients packs a punch of nutritional value standing alone, but mix them together, and you’ve got yourself a delicious, hearty, and healthy concoction.
You will find the recipe at the bottom of this blog but, first, we want to share the health benefits that are offered in this soup. It’s always a good idea to know what you are eating, even if it is all good things.
Turmeric is the bright orange powder that you may have in your spice cabinet or have seen in a friend’s. If you don’t have it then you will mainly find the spice in curry. Turmeric happens to be a very versatile ingredient. It can be added to just about any savory dish or sauce such as mustards, sauces, soups or sprinkle it on your eggs. Turmeric is high in curcumin, which is anti-inflammatory, making it a go-to in medical salves for burns, swelling, worms, infected wounds, and sores. Turmeric’s anti-inflammatory properties also make it an excellent ingredient for preventing bloating. It also helps your body better metabolize fat.
Turmeric goes beyond anti-inflammatory, it is also useful for treating headaches, diarrhea, high cholesterol, gallbladder disorders and digestive issues.
Make sure you don’t use sweetened cream of coconut as it has a lot of added sugars (avoid added sugars at all costs). Coconut cream is 4 parts coconut, 1 part water. Coconut milk is equal parts coconut and water, making it less fatty than coconut cream and more liquid. It’s important to note that the fat in this cream is your friend. It’s the healthy fats that we have been talking about so much! Coconut cream adds a richness to this recipe and if that can be offered in a healthy way then, by all means, dig in.
A large percentage of the fatty acids in coconut cream are medium-chain fatty acids, meaning they give your cells fat-burning energy while digesting quickly and speeding up your metabolism.
Its high amount of lauric acid helps your immune system fight viruses, bacteria, and fungus. It is also vegan and free of the additives that dairy cream and other milk alternatives are exposed to.
Offering a ton of health benefits, including lowering cholesterol, improving heart and digestive health, stabilizing blood sugar, and increasing energy, lentils is one of the healthiest legumes there is. They are also a great source of folate, which is absolutely necessary for women’s health.
Creamy Turmeric Lentil Soup
You made it to the good stuff! Here is the recipe for this hearty, healthy lentil soup with some variation options based on dietary needs.
- 1 tablespoon Olive Oil (or add even more coconut flavor by substituting this with coconut oil.
- 1 medium yellow onion, diced
- 3 carrots, peeled and diced
- 3 stalks of celery, diced
- 4 garlic cloves
- 2 teaspoons turmeric
- 2 teaspoons cumin
- 1 teaspoon smoked paprika
- ⅛ teaspoon red pepper flakes
- 1 cup lentils (whichever color you prefer)
- 4 cups broth (homemade vegetable broth is preferred, but if you’re not vegetarian, you can use chicken)
- 2 cups spinach, kale, or greens of choice
- 1 14 oz can coconut cream
- Heat oil in large pot. Add onion, saute for 3 minutes.
- Add carrots and celery, and saute until veggies are slightly soft about 5 minutes.
- Add garlic and spices, cooking until aromatic, about 1 minute.
- Add lentils and broth. Bring to boil, then reduce heat to simmering, cooking uncovered for about 25 minutes or until lentils are soft.
- Add greens and coconut cream and stir until incorporated.
- Get creative with this soup and stray off of the foundation recipe a little. It is vegan as written above, though you can add meat or dairy if you like. Squash and bell peppers would be a great addition. You can also replace the onion with leek, or add lemongrass for a Thai zest. Add cilantro and lime juice for some last minute freshness.
At the end of the day, the affordability, healthiness, and heart-warming qualities of home-cooked food just win over eating out.