By The Gracious Vegan
Substituting creamed cashews, water, and coconut extract for coconut milk really saves on saturated fat. A quarter-cup of coconut milk has 11 grams of saturated fat, as much as a Burger King Whopper. In this soup, the sweet potatoes, lentils, spices, vegetables, and coconut milk substitutes make for irresistible texture and taste. No sacrifice here.
Makes: 10 servings
Create cashew milk for the soup by blending the cashews and water together on high for 30 seconds or longer, until the cashews are dissolved. (If you do not have a high speed blender, soak the cashews for 2 hours, or pour boiling water over them and soak them for 20 minutes; drain.) Set aside.
1/4 cup raw cashews
1.5 cups water
Combine the following ingredients in a large soup pot or Dutch oven. Bring to a boil, then lower the heat and simmer, covered, until the lentils are done and the sweet potatoes are tender, about 45 minutes.
8 cups vegetable stock
1 large (red or yellow) onion, minced
6 garlic cloves, minced
2 Tablespoons minced ginger root
16-18 ounces sweet potatoes, peeled, cut into 1/2” dice (about 4 cups)
2 cups dried brown or red lentils
1 medium or large red pepper, diced
1.5 Tablespoons curry powder
1/8 teaspoon (or more) crushed red pepper flakes
Once the soup is cooked, stir in the following ingredients and cook gently for a few minutes until desired thickness is achieved.
The 1.5 cups of cashew milk
Juice of one lime (about 2 Tablespoons)
1/4 cup (packed) cilantro, finely chopped
3-4 Tablespoons tamari or soy sauce
1 teaspoon coconut extract
Salt will likely not be needed because of the soy sauce, but add in salt if desired.
Timing: Hands-on time 30 minutes; Total time 70 minutes
Nutrition: Whole-food unprocessed
Nutritional information per serving: 197 calories, 1g fat, 0g sat. fat, 35g carbs, 639mg sodium, 8mg fiber, 12g protein