This recipe makes a rich, hearty, low sodium soup that is easily adapted based on what ingredients you have on hand. The cinnamon and ginger add a warmth that is perfect for fall, and the fresh lime juice adds just the right amount of acidity to make up for the relative lack of salt.
Recipe adapted from Scaling Back, with adaptations to make it low sodium and to sneak a few more veggies into my kids when they aren’t looking.
Notes about sodium content:
- I used Trader Joes brand canned tomato paste, which contains 30mg sodium/2Tbs. The 1/3C. of tomato paste in this recipe therefore contains about 80mg.
- I used a light coconut milk that contained 15mg sodium per 1/4 C. The entire can contributed 100mg sodium to the recipe
- One tsp. of Salt for Life contains 544 mg sodium
- The canned garbanzo beans that I used had 35mg/can.
- Total of the above ingredients: 759mg
At 6 servings per compete recipe, each serving contains about 126 mg sodium. But please check your ingredients; canned beans, tomato paste, and coconut milk each can vary greatly in sodium content.
Makes about 6 generous servings.
- 2 Tbps. olive oil
- 1 medium-sized white onion, chopped
- 1 orange or red bell pepper, diced
- 1-2 carrots, chopped
- 1-2 Tbsp. fresh peeled and minced ginger
- 1-3 garlic cloves, finely chopped
- 1 Tbsp curry powder
- 1/2 tsp cinnamon
- 1 tsp Salt for Life Sea Salt Blend**OR 1-2 tsp salt if you are not watching sodium
- 1/3 C. tomato paste
- 7 C. water
- 1 14-oz can light coconut milk
- 1 15-ounce can of chickpeas, rinsed and drained
- 2.5 C. red split lentils
- 1-2 Tbsp. freshly squeezed lime juice
- 1 handful chopped fresh cilantro
- fresh cilantro and lime wedges for serving
- Optional add ins: 1/3 C. golden raisins, 1 chopped tomato, 1 jalapeno pepper, handful of fresh spinach, chopped, brown rice or quinoa for serving.
1). Heat the olive oil in a heavy-bottomed stock pot over medium heat.
2). Add the chopped onions, bell pepper, and carrots, and stir for 2-3 minutes or until veggies have just started to soften.
3) Add the chopped ginger and garlic and stir for an additional 2 minutes, stirring often, making sure the garlic doesn’t brown.
4) Add the curry powder and cinnamon and stir until the spices are fragrant, about 1-2 minutes.
5) Add the tomato paste, water, and coconut milk. Bring to a simmer, then add the coconut milk, chickpeas and lentils. Simmer for an additional 1 minute, then reduce heat to medium low, stirring occasionally. Soup should remain at a light simmer.
6) Cook uncovered for 20-25 minutes, or until the lentils are soft and soup has thickened. Add Salt for Life or salt as desired.
7) Reduce heat to low and add fresh cilantro and lime juice, as well as any of the optional add-ins listed above. Serve immediately.
Now I know what you are thinking – would a 2-year old eat this? Well, here you go: