Nourishing Red Lentil Dal

A hearty, protein packed soup loaded with wholesome vegetables and warming spices. This one-pot recipe is easy to make, perfect for busy weeks, and a comforting meal for any chilly day.

Ingredients

• 1 tablespoon olive oil, or coconut oil
• 1 small onion, finely chopped
• 3 cloves garlic, minced
• 1 tablespoon freshly grated ginger root
• 2 medium carrots, diced
• 2 celery stalks, diced
• 1 medium parsnip (peeled) or potato, diced
• 1 cup cauliflower florets, chopped into small bite sized pieces
• 1 cup dried red lentils, rinsed and drained
• 3 cups vegetable or chicken broth (chicken bone broth will boost the protein content)
• 1- 14 ounce can diced fire roasted tomatoes, with their juices
• 2 teaspoons curry powder
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1/2 teaspoon turmeric
• 1/8–1/4 teaspoon cayenne pepper (more for spicier)
• 3/4 teaspoon fine sea salt
• Freshly ground black pepper, to taste
• 1 - 14 ounce can light coconut milk
• Juice of half a lime
• 1/4 cup chopped fresh cilantro
• <strong>Optional Toppings</strong>
• Cilantro, plain dairy free yogurt, toasted pumpkin seeds, sprouts

Instructions

1. Sauté the Aromatics: Heat the olive oil in a large pot over medium heat. Add the onion and sauté for 3-4 minutes, until softened. Stir in the garlic and ginger, cooking for another 1-2 minutes until fragrant.
2. Add the Vegetables: Add the carrots, celery, parsnip or potato, and cauliflower. Stir and cook for a couple minutes. If your veggies are starting to stick add a splash of your broth and stir well.
3. Add the Lentils and Broth: Stir in the red lentils, diced tomatoes, curry powder, coriander, cumin, turmeric, cayenne, salt, and black pepper. Mix well to combine. Add the broth and stir well, being sure to scrape the bottom of the pot so nothing is sticking.
4. Simmer: Bring the soup to a gentle boil, stirring occasionally so the lentils don't stick to the bottom. Cover and simmer over low heat for 20-25 minutes, stirring occasionally, until the lentils and veggies are soft. Add more broth if needed to reach your desired consistency.
5. Finish: Add the coconut milk and simmer until just warm. Turn off the heat and add the lime juice and cilantro. Taste and adjust the seasoning if necessary, adding more salt or lime to taste. If you like a creamy texture, scoop out about 4 cups of the soup and purée. Add back to the soup pot and stir well.
6. Serve and Enjoy! Ladle the soup into bowls and garnish with desired toppings. Serve with your protein of choice for a complete meal.
7. To defrost, move the container from the freezer to the fridge overnight, or reheat gently on the stovetop from frozen, adding a splash of broth or water if needed.
8. Storage: Store leftovers in the fridge for up to 5 days or freeze for up to 9 months.