Healthy Recipe Fitness Coach Curried Cauliflower and Red Lentil Soup

Healthy Recipe, Curried Cauliflower and Red Lentil Soup

This soup adapted from “Healthy, My Way” by My Nguyen is so filling and satisfying, it’s hard to believe how light it is on the fat, carbs and calories. Nutrition superstar cauliflower and protein-heavy red lentils break down to butter-tenderness in less than 30 minutes, and meld into a smooth, earthy-tasting puree loaded with alluring spice, aromatics, and tropical flavors. Adding those layers of complexity is as easy as opening a jar of Thai red chili paste and can of coconut milk. Serves 4. — Susan Puckett

Ingredients

• 1 tablespoon canola or other neutral oil
• 1 medium yellow onion, chopped
• 1 ½ teaspoons kosher salt, plus more, to taste
• 2 large garlic cloves, minced
• 2 tablespoons Thai red curry paste
• 1 pound cauliflower (about ½ head), chopped
• ¾ cup red lentils
• 4 cups chicken or vegetable broth, or water
• ½ cup full-fat coconut milk
• Juice of 1 lime, or to taste
• Fried Shallots for garnish, optional (recipe follows)
• Chopped cilantro leaves for garnish

Instructions

1. In a large saucepan, heat the oil over medium heat. Add the onion plus ½ teaspoon of the salt and cook, stirring, until it begins to soften, 4 or 5 minutes. Add the garlic and curry paste and stir until fragrant, 1 or 2 minutes.
2. Add the cauliflower, lentils, the remaining teaspoon of salt, and broth or water to the pot. Bring to a boil, then reduce the heat to low and simmer, covered, until the cauliflower and lentils are very tender, about 20 minutes.
3. Use an immersion blender to puree the soup until very smooth. (Or carefully transfer the mixture to a standup blender container and puree, being sure to vent the top as you blend, then return the soup to the pot.)
4. Stir in the coconut milk and lime juice and reheat if needed, thinning with a little water or broth if it’s too thick. Garnish with Fried Shallots, if using, and cilantro.

Fried Shallots, Makes ½ cup

• 4 ounces shallots, peeled and sliced as thinly as possible (about 1 heaping cup)
• 1 cup canola or other neutral oil
• Kosher salt

1. Set a fine-mesh strainer over a heatproof bowl. Line a plate with paper towels.
2. In a medium frying pan, heat the oil over medium-high heat until it reaches 325 degrees on an instant-read thermometer, or a piece of shallot instantly sizzles when you drop it in.
3. Standing back, carefully add a handful of the shallots to the pan — it will bubble furiously. Then add the rest of the shallots, stir well, and fry until most of the shallots have turned light golden brown, stirring occasionally, about 10 minutes.
4. Empty the pan into the strainer. (The oil may be reserved for other uses such as salad dressings and stir fries.)
5. Using tongs, transfer the onions to the paper towel-lined plate to drain. Sprinkle lightly with salt. When completely cooled, store the oil and onions separately in jars with tight-fitting lids at room temperature for up to a week.

Susan Puckett is an Atlanta-based food writer and cookbook author.