Coconut Ginger Red Lentil Soup with Farro | Cooking for Wellness at NYU Langone

Описание: This month on Cooking for Wellness, Chef Jeffrey Held is joined by Julia Smith, winner of NYU Langone’s annual guest chef competition. An assistant nurse manager at Kimmel Pavilion, Julia wowed the judges with her Coconut Ginger Red Lentil Soup with Farro—a plant-based dish that’s rich, flavorful, and surprisingly light. Packed with fiber, vitamins, and fresh herbs, it’s a perfect summer meal when you want something satisfying but not too heavy.

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00:00 – Intro & Contest Overview
00:27 – Meet Guest Chef Julia Smith
00:41 – Today’s Recipe: Coconut Ginger Red Lentil Soup
00:53 – Starting the Aromatics
01:27 – The Story Behind the Recipe
02:19 – Why This Recipe Works: Flavorful, Affordable, Accessible
02:36 – Nutrition & Julia’s Work as a Nurse
03:02 – Garlic, Ginger & Building Flavor
03:23 – Adding Butternut Squash & Spices
04:06 – Adding Red Lentils
04:34 – Pouring in the Broth
04:59 – Simmer & Final Steps
05:11 – Adding Coconut Milk, Kale & Fresh Herbs
05:29 – Garnishes: Sunflower Seeds, Lemon & More
05:48 – Plating the Soup with Farro
06:56 – Taste Test & Final Touches
08:09 – Thanks for Watching & More Cooking for Wellness

Coconut Ginger Red Lentil Soup with Farro
Makes 6 to 8 servings

Ingredients
2 cups dried farro, rinsed
6 cups water or vegetable broth
pinch salt
3 tablespoons olive or avocado oil
1 large onion, finely chopped
6 to 8 cloves garlic, minced
2 tablespoons grated fresh ginger
4 celery stalks, diced
1 tablespoon turmeric
1 tablespoon cumin
½ tablespoon chili powder
1 tablespoon smoked paprika
1 teaspoon salt
2 teaspoons ground black pepper
4 carrots, diced
2 cups diced butternut squash
1 pound dried red lentils, rinsed
6 to 8 cups vegetable broth
1 can (13.5-ounce) coconut milk
3 to 4 cups fresh kale, stems removed, chopped
1 bunch fresh parsley, chopped, set aside ¼ cup for garnish
1 bunch fresh cilantro, chopped; set aside ¼ cup for garnish
juice of 1 lemon, plus extra wedges for garnish
toasted sunflower seeds, for garnish
thinly sliced green onions, for garnish

Instructions
Combine the farro, water or vegetable broth, and salt in a medium-sized pot. Bring to a boil, then reduce to a simmer and cover. Cook for 25 to 30 minutes, or until the farro is tender but chewy. Drain any excess liquid if necessary and set aside.

In a large soup pot, heat 3 tablespoons of olive oil or avocado oil over medium heat. Add the onion and sauté for 5 to 7 minutes until softened and lightly golden. Add the garlic, ginger, and celery. Sauté for an additional 2 to 3 minutes, stirring occasionally.

Stir in the turmeric, cumin, chili powder, smoked paprika, salt, and black pepper and cook for 1 to 2 minutes, stirring constantly. Add the carrots, squash, lentils, and vegetable broth, and stir to combine. Bring to a boil, then reduce heat to low and simmer, uncovered, for 25 to 30 minutes, or until the lentils are tender and the soup has thickened to desired consistency. Stir occasionally.

Stir in the coconut milk and simmer for an additional 5 minutes, and then add the chopped kale, parsley, and cilantro. Cook until the kale has softened.

Once the kale is tender, stir in the juice of ½ to 1 lemon, to taste, for added brightness. Taste the soup again and adjust seasoning if needed, adding more salt, pepper, spices, or lemon, and then turn off the heat.

To serve, ladle a spoonful of farro and soup into bowls and garnish with fresh parsley and cilantro, a sprinkle of sunflower seeds, and green onions. If desired, squeeze fresh lemon juice over the top of each bowl for added brightness.

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