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Middle-Eastern Coconut Lentil & Veggie Soup
Calorie Smart
Plant Based
Middle-Eastern Coconut Lentil & Veggie Soup

with Flatbreads & Almonds

25 min
Difficulty: 1/3
Middle East

Let’s soup-up this Middle Eastern version of a lentil soup! Mild spices bring a zap to the coconut and tomato base, while roasted veggies stirred through help to bulk it out. Serve up with a side of flatbreads for dipping, and there you have it - a powerhouse soup that will be loved by everyone. *This recipe is under 650kcal per serving.*

Allergens

Macadamia
Pecan
Almond
Traces of Cashew
Traces of Walnut
Eggs
Traces of Brazil Nut
Traces of Pine Nut
May contain traces of allergens
Milk
Hazelnut
Sesame
Soy
Peanuts
Gluten
Traces of Pistachio

Utensils

Baking Paper
Large Non-Stick Pan
Large Pan
Lid
Baking Tray

Tags

Calorie Smart
Plant Based
Ingredients
Olive oil

Olive oil

Carrot

Carrot

1

White turnip

White turnip

1

Garlic

Garlic

2 clove

Slivered Almonds

Slivered Almonds

1 packet

Red lentils

Red lentils

1 packet

Chermoula spice blend

Chermoula spice blend

1 sachet

Diced Tomatoes with Garlic & Onion

Diced Tomatoes with Garlic & Onion

0.5 packet

Coconut milk

Coconut milk

1 packet

Vegetable stock powder

Vegetable stock powder

1 sachet

Water

Water

2 cup

Brown sugar

Brown sugar

1 tsp

Flatbreads

Flatbreads

2

Baby Leaves

Baby Leaves

1 packet

Preparation
1
1

• Preheat oven to 240°C/220°C fan-forced. • Cut carrot and turnip into bite-sized chunks. • Place veggies on a lined oven tray. Drizzle with olive oil, season with salt and toss to coat. Spread out evenly, then roast until tender, 20-25 minutes.

2
2

• While the veggies are roasting, finely chop garlic. • Heat a large frying pan over medium-high heat. • Toast slivered almonds, tossing, until golden, 2-3 minutes. Transfer to a bowl. • Rinse red lentils.

3
3

• In a large saucepan, heat a drizzle of olive oil over medium-high heat. • SPICY! This is a mild spice blend, but use less if you're sensitive to heat! Cook garlic and chermoula spice blend, stirring, until fragrant, 1 minute. • Add diced tomatoes with garlic & onion, coconut milk, vegetable stock powder, the water, red lentils and the brown sugar. • Bring to the boil, then reduce the heat to a simmer. Cover with a lid and cook, stirring occasionally, until the lentils have softened, 20-22 minutes.

4
4

• When the soup has 5 minutes remaining, return the frying pan to medium-high heat. • Drizzle (or brush) each flatbread with olive oil. Cook flatbreads in pan until golden and warmed through, 1-2 minutes each side.

5
5

• Remove saucepan from heat, add the roasted veggies and baby leaves. Stir until wilted and season to taste. TIP: Add an extra dash of water to your soup if you prefer a thinner consistency.

6
6

• Divide Middle Eastern coconut lentil and veggie soup between bowls. • Sprinkle with toasted almonds. Serve with flatbreads. Enjoy!

Nutrition per serving

2672

kJ

Energy (kJ)

639

kcal

Calories

25.6

g

Fat

15.8

g

of which saturates

95.2

g

Carbohydrate

19

g

of which sugars

15.8

g

Dietary Fibre

29.2

g

Protein

2113

mg

Sodium

with Flatbreads & Flaked Almonds

25 min 1/3
Calorie Smart
Plant Based
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