Now that soup season has arrived, I’m struggling with my reflux-friendly diet that prohibits onions, garlic, and spicy food. I’ve made several unsatisfying batches of soup, and I’m not even ready to think about what a tomato-free, pepper-free chili would be like!
Luckily I came across this recipe while searching for a way to use light coconut milk. This recipe includes root vegetables and broth like most soups—but the sweet potato and coconut give the dish an unusual sweetness. A sprinkle of parmesan cheese provides the perfect complement.
Light coconut milk has 70 percent less fat than the normal variety. It’s not a low-fat food, but it’s close enough for my reflux. This recipe includes only about 2 tablespoons of the stuff per serving.
This soup is very easy to make; without onions and garlic, there isn’t even a saute step! The flavors are subtle but pleasing, and the lentils break up during cooking to add a rice-like component. Also, I love the texture that comes from leaving the skin on the sweet potatoes.
- 1 sweet potato
- 1 large carrot
- 3 stalks celery
- 1/3 cup red lentils
- 4 cups vegetable or chicken broth
- 3/4 cup light coconut milk
- 1/2 tsp onion powder
- 1/2 tsp cumin
- 1 tsp dried thyme
- 1/4 tsp salt
- pinch of nutmeg
- grated parmesan cheese
- Chop the potato, carrot, and celery into small pieces. Add to a large pot with the lentils and broth.
- Stir, cover, and bring to a boil. Then lower the heat and simmer for 20 minutes.
- Stir in the coconut milk and spices, and simmer for another 25 minutes.
- Ladle into bowls and top with cheese before serving.
Serves 4. Adapted from http://www.versesfrommykitchen.com/2012/03/life-and-rainy-day-soup.html