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Recipe by

Claire Tansey

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Slow-Cooker Red Lentil Soup with Coconut & Apple

Prep Time: 5 Minutes

Total time: 3 Hours 5 Minutes

Servings: 6

The combination of slow-cooked lentils and coconut milk makes this easy soup incredibly creamy. The spices give it a mildly north Indian flavour, while the apple makes it slightly sweet and very kid-friendly.

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Recipe by

Claire Tansey

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Ingredients

Directions

Nutrition

Ingredients

    1 1/2 cups (375 mL) split red lentils

    1/4 cup (125 mL) white rice

    1 (30 oz/900 mL) carton no-salt added chicken broth

    3 cups (750 mL) water

    1 Tbsp (15 mL) mild curry powder

    1 1/4 tsp (6 mL) salt

    1/4 tsp (1 mL) cardamom or cinnamon

    1/4 tsp (1 mL) garlic powder

    1/4 tsp (1 mL) onion powder

    1/4 tsp (1 mL) saffron

    1 cup (250 mL) apple juice

    7 oz (200 mL) coconut milk (half of a 14 oz/398 mL can)

    Optional garnish:

    lime wedges

    fresh cilantro

    sour cream


Directions

  1. Combine lentils and rice in a slow cooker insert. Stir in broth, water, curry powder, salt, cardamom, garlic powder, onion powder, and saffron. Cover and cook on high for 3-3.5 hours, stirring once halfway through, or until lentils are completely broken down.
  2. Stir in apple juice and coconut milk, and cook another 5-10 minutes or until heated through. Garnish with lime wedges, cilantro, and sour cream.

Quick Tip: Sometimes fresh garlic and onion can become acrid-tasting in a slow cooker. An easy solution is to use dehydrated powders instead. The flavour is just as good and it is even more convenient

Freezer Friendly: This soup freezes well - cool to room temperature then package and freeze for up to 2 months.


Nutritional Information

  • Serving Size: 1 1/2 cups (375 mL)
  • Per serving:
  • Calories 330
  • Total Fat 8 g
  • Saturated Fat 6 g
  • Cholesterol 0 mg
  • Carbohydrates 48 g
  • Dietary Fibre 8 g
  • Sugar 6 g
  • Protein 16 g
  • Sodium 550 mg
  • Potassium 531 mg
  • Folate 44 mcg