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Spiced Courgette, Lentil & Coconut Soup

Spiced Courgette, Lentil & Coconut Soup hands down has to be our new favourite soup. If you’re a fan of coconut in all its forms and love courgettes, well look no further as those ingredients blend well together in this new recipe. Brought to us by Abel & Cole and their wonderful fresh and organic vegetables.

This soup feels voluptuous and fresh yet gives you that warmth we desperately need with those colder days upon us. Most importantly, because the lentils are a plant-based protein source, it will help fill you up and keep you satisfied for longer. A great meal option for vegetarians and vegans to get their protein.

And my tip as a nutritionist is: add some turmeric (with black pepper, of course) to make soup even more nourishing.

Credit: thanks to the wonderful people at Abel & Cole.

Spiced Courgette & Coconut Soup

  • Servings: 2
  • Difficulty: easy
  • Print

Courgette and coconut create a delicious and voluptuous mix!

What you'll need from your Abel & Cole box:

  • 3 courgettes
  • 1 onion
  • 1 garlic clove
  • 75g lentils
  • 1 tsp mild curry powder
  • 50g coconut cream
  • What you’ll need from home:

  • 1 tbsp olive oil
  • Sea salt
  • Freshly ground pepper
  • 750ml boiling water
  • A large pan
  • A stick blender

What to do:

  1. Wash the fruit and veg.
  2. Trim the ends off the courgettes and dice into small pieces. Peel the onion and finely chop. Peel the garlic and crush or finely chop it.
  3. Pour 1 tbsp oil into a pan over a medium heat. Once hot, slide in the courgettes, onion and garlic. Sprinkle in 1 tbsp mild curry powder and a good pinch of salt and pepper. Fry for 5-6 mins, stirring occasionally, till the veg have softened.
  4. Tip the lentils into the pan and crumble in the coconut cream. Cover with 750ml boiling water and stir well to combine. Bring to the boil, then reduce to a simmer and cook gently for 20 mins, until the lentils are tender.
  5. Use a stick blender to whizz the veg into a smooth soup. No stick blender? No problem. Simply pour the veg and liquid (in batches if necessary) into a blender and blitz.
  6. Ladle the courgette and coconut soup into warm bowls and serve.

Enjoy and let us know how you got on below. You may even have a tip to share!

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How To Improve The Digestion Of Beans And Other Pulses

How do you improve the digestion of beans and other pulses?

Last year Daen and I undertook an exciting challenge; we went vegan for a month for Veganuary. With Daen being a degree-qualified nutritionist and personal trainer in London, we were very excited to go full blast on the plant-based diet. Most of our meals and food essentials were already structured around vegetables but this time we really had to make our 31 days, which meant 93 meals, vegan. Furthermore, we had to make sure to eat the right amount of protein, good fats and other essentials needed to fuel our bodies and feel good. Also not forgetting having as much variety in our diet as possible.

Therefore, going vegan meant some of the food essentials (see our guide of vegan food essentials) we are used to eating had to change to a plant-based list of vegan foods. Although beans were already part of our food essentials, they of course became even more handy and frequently used during Veganuary, due to their protein content. I can tell you that by the end of January, I experienced what a lot of people experience with a plant-based diet and an increase of beans in their diet: bloating, wind and an uncomfortable, slow digestion.

We got to talk about it with our vegan friend and fellow nutritionist, Leith Johanson, founder of Nutriactive and Sofa2Stamina. Leith recently published her plant-based lifestyle Ebook.

Here are Leith’s 6 tips on eating beans and improving the digestion of these amazing large seeds:

1. Increase Bean Consumption Slowly

If you are coming from a predominately meat diet, you may run into trouble. As meat has zero amount of fibre, you may not be used to the increase in fibre to your diet. Increasing your bean intake slowly will allow your digestive system to adjust to the change.

2. When Cooking Beans, Soak Them For 24 Hours Before Cooking

Soak your beans up to 24 hours before cooking and once cooked, rinse thoroughly. If keeping them to consume over a few days, keep them in an air tight glass container submerged in water. Rinse well each time you get them out to use them.

3. If Using From A Can, Rinse, Rinse, Rinse

By rinsing beans, you’ll get rid of any starch found on the surface that may be affecting your digestion.

4. Try 1-2 Tablespoons Of Apple Cider Vinegar (ACV)

Drink 1-2 tablespoons of apple cider vinegar in warm water 30 minutes before eating or consume a salad in ACV or something fermented such as sauerkraut at the same time as your meal. These things can aid digestion.

5. Adding Them To A Soup Can Assist In The Digestive Process

Adding them to a soup can also assist in the digestive process. Herbs and spices contain medicinal properties, add them to a bean curry or a bean soup.

6. Eat Slowly And Try To Avoid Drinking At The Same Time

Drinking water whilst eating can dilute the digestive enzymes your body produces naturally, making the food harder to digest.

We hope you enjoyed Leith’s tips and please let us know if you have any questions or comments.

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