High Protein | High Fibre

Coconut ginger soup with red lentils & greens

Name: Coconut ginger soup with red lentils & greens
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 1 serving
Ingredients: 2 Spring onions, chopped finely; 1 medium clove, sliced Garlic; 14g Fresh ginger, minced; to taste Small red chilli, sliced; ¼ tsp Ground turmeric; good pinch Ground pepper; 500ml Really good chicken stock; 50g Reduced-fat coconut milk; 20g Red lentils; 40g Cavolo nero; 45g Chickpea rice; 5g extra virgin olive oil; 5ml Tamari (do not skip); to serve Fresh coriander; 20g Fat free Greek yogurt

414

Calories

30.9g

Protein

11.3g

Fibre

This is superb, adapted from a New York Times recipe. Adjust the chilli to suit your taste, as I love it spicy. In fact, adding a little too much one time is what led to the yogurt addition. It started as a way to cool the soup, but it also creates the most lovely creamy texture.

Serves 1

Coconut ginger soup with red lentils & greens — recipe photograph from Finding Balance by Jemima Prest

Ingredients

Servings

Spring onions, chopped finely2
Garlic1 medium clove, sliced
Fresh ginger, minced14g
Small red chilli, slicedto taste
Ground turmeric¼ tsp
Ground peppergood pinch
Really good chicken stock500ml
Reduced-fat coconut milk50g
Red lentils20g
Cavolo nero40g
Chickpea rice45g
extra virgin olive oil5g
Tamari (do not skip)5ml
Fresh corianderto serve
Fat free Greek yogurt20g

Nutritional values are estimates based on ingredients entered into the NutraCheck app. Exact values may vary depending on specific ingredients used.

Method

01
Heat the oil in a pan over a medium heat. Add the spring onions, garlic, ginger and chilli. Cook for a couple of minutes until fragrant, adding a splash of water if the pan looks dry. Stir in the turmeric and a good pinch of pepper and cook for another minute.
02
Pour in the chicken stock and coconut milk and red lentils. Stir and leave to simmer for about 12 minutes. The aim is for the lentils to be just cooked while keeping the timing right for the chickpea rice.
03
Add the chickpea rice then add the cavolo nero and continue to simmer for 8–10 minutes, until tender. Around 10 minutes works well.
04
Stir in the tamari.
05
Finally, add the yogurt and serve in a warm bowl, topped with fresh coriander.