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Never has such a flavorful, hearty, and warming meal come together so quickly or using so many pantry staples. We love it with a dollop of yogurt on top, but feel free to omit or use a non-dairy yogurt to keep it vegan.
Peel 1 onion and chop. Smash 6 garlic cloves with the flat side of your knife. Peel, then finely chop. Peel 3" piece ginger with a small spoon, then finely chop.
Heat 2 Tbsp. oil in large Dutch oven over medium. Add onion and cook, stirring often, just until translucent, 6–8 minutes.
Add garlic and ginger and cook, stirring often, until garlic is starting to turn golden, about 5 minutes.
Add 5 tsp. curry powder and ½ tsp. cayenne and cook, stirring constantly, until spices are aromatic and starting to stick to bottom of pot, about 1 minute.
Add 13.5 oz. coconut milk and stir to loosen spices, then stir in 1 cup lentils, ½ cup shredded coconut, 2 tsp. salt, and 5 cups water.
Bring to a boil over medium-high heat, then reduce heat to medium-low to keep soup at a gentle simmer. Cook, stirring occasionally, until lentils are broken down and soup is thickened, 25–30 minutes.
Meanwhile, remove 10 oz. thawed frozen spinach from packaging and squeeze between your hands over sink to remove excess water. Transfer to cutting board and coarsely chop.
Add spinach and 15 oz. tomatoes to pot and stir to combine. Taste and season with more salt. Simmer just to let flavors meld, about 5 minutes. Taste and season again with more salt.
Ladle soup into bowls. Top with yogurt, if desired.
Vegan Coconut Lentil SoupReviews SectionThis was so delicious! I didn't have the red lintels but regular worked great. I also had to use sweetened coconut but I thought it was not noticeably sweet. I loved that it is vegan and plan to make it again. Such good flavors and healthy ingredients.heathersilChicago, IL06/30/20So Good! I made this for a dinner party according to the recipe and it was a hit. Bonus points for being simple to make - one 13 year old guest helped with the prep and the simmer time allowed me to spend more time with guests. I have since riffed on the recipe from memory - using tomato paste instead of crushed, throwing in some golden raisins, using yellow split peas instead of red lentil (good but makes the cook time WAY longer obvs) or adding toasted coconut on top-yes!!!eeg22506570Rochester NY06/27/20This was deelish. Made tonight for family, omitted the cayenne and added some garam masala. I used Penney’s sweet curry and Cooked with fresh baby spinach. Served with a freshly made vegan naan. Definitely will make again.Asmith510Denver, CO06/15/20This was delicious and a really good budget meal prep meal!I added juice from half a lemon just to add a little citrus and lift the tomato flavours etc.I am always looking for ways to prep and store food for the week as I'm often out and eating lunch and dinner late in the uni library.I made a substitution of blanched beet greens for frozen spinach and left out the tomatoes since I didn't have any in the pantry, but it was still delicious! I added a mint and dill kefir for the yogurt on top as well.SO good and SO healthy! Great with Andy's new flatbread recipe......KatiehwalshAustin05/17/20Delicious. I used light coconut milk because that is what they had in my store and it turned out great. The coconut adds a great texture and next time I think I will toast some to top it with.AnonymousColorado05/11/20I subbed frozen spinach for frozen asparagus. The first bite tasted bland but as I kept eating it, I tasted the cayenne pepper. Next time I will add less cayenne pepper!AnonymousSan Francisco05/11/20Pretty good! I made some quarentine subs, like dried ginger for fresh, tomato paste for tomatoes, and green lentils for red. It was flavorless when I first tried it, but I added some soy sauce, lime juice and a sweet potato. With those additions it was pretty top. Made a lot so I'll have soup for days!AnonymousMichigan05/04/20Easy to follow recipe. Little prep work. Great flavor pay off. Uses a lot of ingredients you probably already have in your kitchen. I had maybe less than half of the recommended amount of shredded coconut, so I'd imagine it would be equally as delicious without. I didn't chop the ginger but used a microplane instead. I've made similar recipes, and have found that even with the total cook time, the chopped ginger has to be pretty fine to not be left with firm and bite-y pieces of ginger, which is not something I enjoy. I recommend topping the soup with the salted lime yogurt from the basically black bean soup recipe. Yum!AnonymousCanton, Michigan04/23/20While it's very interesting texturally, the soup doesn't really taste like much of anything. I added some vinegar and fish sauce to try and boost the flavour.AnonymousNew York04/18/20Love love love this recipe! I also love adding zucchini at the end (5 min before serving) for a bit of crunch!AnonymousOklahoma04/03/20My whole family loved this soup! It had the perfect sting and the textures of the lentils, shredded coconuts and the spinach were on point. I added half of a lime to make it a little more tangy, highly recommend doing that!smultronbellaSweden03/30/20I love the flavors of this soup! Maybe it was my knife skills, but I didn't love the texture of the pieces of ginger. I used an immersion blender to fix it and it's much better. I might leave the shredded coconut out next time and add more lentils. Overall I'm happy with the results and would make this againAnonymousBrooklyn,NY 03/21/20This is a pandemic-friendly meal! So glad I found it.Delicious, easy and not a huge amount of extra ingredients so it is very practical. Love it!Aw I'm bummed I'm not in Arizona with you all! I didn't realize how much I'd miss your family! Give them all lots of love and sing your grandma happy birthday from me ;) NanaI made this two days ago. I only used 2 inch piece of ginger and I thought it was more than enough. I also added the whole bag of lentils instead of just one cup and I thought it was very hearty. We had it two nights in a row it was so yummy. Such a great soup especially on a cold winter night.Delicious, feel-good pantry-staple recipe. Kick of ginger is awesome (I chopped slightly larger than mince). Subbed green lentils no prob, served w/ big slice of toast. Think w/ potatoes would be quite good.AnonymousRidgewood NJ01/19/20What a great recipe, Claire! The yogurt really rounds out the amazing flavors in this soup. I loved it so much, I brought the pot over to share with the whole famn damily and it was a hit!gstein8514Vancouver, WA01/16/20LOVE this soup! Recently discovered this recipe and I’ve made it at least 4 times. Very easy to make: one of my all-time favorite soups to make!AnonymousManhattan, New York City01/15/20I loved it — my girlfriend raved over it. Made it a little heartier with the addition of tofu (fried in the coconut oil) and a sprinkle of toasted curry chickpeas on top. The yogurt is a nice addition.jelfersSan Francisco, CA01/07/20Delicious!! Added chunks of butternut squash and subbed frozen spinach for fresh kale.AnonymousNew York, New York12/15/19So yummy! I've made this three times so far, and always had to riff on the proportions and/or ingredients a little depending on what I had available but it always turned out so well, whether i made it for one (myself) or for 15 (cooking for a job) or my family during the holidays, its been a crowd pleaser. I use vegetable broth instead of water, or use a mix which I think adds a more complex flavor.wqmoffattVirginia12/05/19
Coconut Sweet Potato Lentil Soup with Rice
Although we may be thinking longingly of salads, soups are just so practical right now in the current climate where we're looking for recipes we can make it bulk using simple storecupboard ingredients. Not only is this hearty soup wonderfully filling and nutritious, but it also contains lots of ingredients that help to promote brain health, which is especially beneficial during isolation when we all need a bit more brain juice!
- 1/4 cup extra virgin olive oil
- 2 medium carrots, peeled and finely diced (about 1 1/2 cups)
- 1 large onion, finely diced (about 1 1/2 cups)
- 2 stalks celery, finely diced (about 3/4 cup)
- 4 cloves garlic, minced on a microplane grater
- 2 teaspoons fresh ginger grated on a microplane grater
- 1 small habanero or serrano pepper, seeds and ribs removed, flesh finely chopped
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground coriander seed
- 1 pound dry brown lentils
- 3 quarts water or vegetable stock
- 2 bay leaves
- 1 (12-ounce) can coconut milk
- 1/2 cup roughly chopped fresh cilantro leaves and tender stems
- 1 tablespoon hot sauce, such as Frank's
- 1/4 cup juice from 2 limes
- 1 tablespoon soy sauce
- Kosher Salt
- For the Gremolata:
- 1/4 cup finely chopped fresh cilantro leaves and tender stems
- 1 small habanero or serrano pepper, seeds and ribs removed, flesh finely chopped
- 2 cloves garlic, minced on a microplane grater
- 1 teaspoon fresh ginger grated on a microplane grater
- 1 tablespoon zest from one orange, grated on a microplane grater
Heat olive oil in a large Dutch oven or saucepan over medium-high heat until shimmering. Add carrots, onions, and celery, and cook, stirring frequently, until softened but not browned, about 4 minutes. Add garlic, ginger, habanero pepper, cumin, and coriander and cook, stirring constantly, until fragrant, about 1 minute longer.
Add lentils, water, bay leaves, and coconut milk.Bring to a boil over high heat and reduce to a simmer. Cook, stirring occasionally, until lentils are completely tender and have started to break down and thicken the soup, about 1 1/2 hours, adding more water or vegetable stock if soup begins to get too thick. Add chopped cilantro and stir to incorporate.
Discard bay leaves. If desired, partially puree some of the soup with a hand blender or in a standing blender to thicken. Add hot sauce, lime juice, and soy sauce and stir to combine. Season to taste with kosher salt.
For the Gremolata: combine all ingredients in a small bowl.
Ladle soup into individual bowls, sprinkle with gremolata mixture, and serve.
Vegan Red Lentil Soup with Coconut Milk
This vegan red lentil soup with coconut milk is perfect for colder fall days. The recipe is super easy and it’s packed with protein and vitamins. And it’s sooo creamy and delicious!
Besides red lentils, I also used carrots, sweet potatoes, and ginger. To make it really creamy and comforting, I added curry powder and coconut milk. And I topped it off with some fresh lemon juice, chopped parsley, and pumpkin seeds. Parsley and pumpkin seeds are both very rich in iron, which makes them perfect for vegans and vegetarians. We ate this soup along with some warm whole wheat baguette. So yummy! We actually enjoyed it in front of the TV watching Netflix. Haha! I usually don’t like eating in front of the TV, but it’s sometimes just so comfortable on those colder fall nights. And we’re kind of addicted to The Walking Dead right now and the season was almost over, so this was the perfect excuse.
I’m a bit sad that summer is over, but I also love making these comforting fall meals like soup, casseroles, and everything that includes pumpkin, like my vegan pumpkin bread with cranberries. Vegan one pot meals are also perfect for fall. And it can be so nice outside when it’s sunny and all the trees are turning red and yellow. Absolutely beautiful!
What You’ll Need to Make This Vegan Red Lentil Soup
You don’t need any fancy ingredients for this vegan soup. You’ll need:
- red lentils
- sweet potatoes
- coconut milk
- one red onion
- green onions
- fresh parsley
- lemon juice
- curry powder
- vegetable broth
- coconut oil
- salt and pepper
As always, you can find the full recipe in a separate printable recipe box underneath the text section.
I decided to blend the soup so it became super creamy, but you could also leave it chunky. Or blend it a little bit and leave some texture. It totally depends on what you prefer. I love it when it’s super smooth and pretty thick. But if you want it to be a bit thinner, you can just add some more vegetable broth.
How to Make Vegan Lentil Carrot Soup
Do you know that moment when you recognize that it&rsquos gotten surprisingly cold outside? That&rsquos when you need to grab your largest pot and start making this hearty anti-inflammatory soup.
Once you&rsquove gathered all of the ingredients you want to use (ingredient swap suggestions below!), wash and chop your veggies. Start by sautéing your onion, garlic, carrot, celery, potato and spices in a splash of water for a few minutes, stirring constantly.
Then add the vegetable broth, tomato paste and diced tomatoes and bring to a boil before adding the red lentils. Turn the heat to low, cover the pot and let your soup simmer for 15 minutes until the lentils are cooked and the potatoes are tender, but not overcooked.
Finally, season your carrot lentil soup with some salt and pepper, then add the spinach and let it simmer for five more minutes.
Turn off the heat, add the chopped parsley and serve your homemade anti-inflammatory soup warm! Easy done.
Simple Anti-Inflammatory Soup Ingredients
- Red Lentils &mdash protein-packed, low in fat, quick-cooking and wonderfully textured.
- Potato &mdash our favorite soup ingredient which may be swapped for sweet potato or pumpkin.
- Carrots &mdash yup, this is going to be a very orange-y carrot lentil soup!
- Celery &mdash typical winter soup ingredient for added texture and savory flavor.
- Onion, Garlic, Ginger, Lemon Juice &mdash both for the delicious flavor and health-boosting properties of our anti-inflammatory soup!
- Baby Spinach & Parsley &mdash let&rsquos add some healthy wilted greens to this easy one-pot dish.
- Vegetable Broth & Diced Tomatoes &mdash that&rsquos what is used for the flavorful liquid in our soup.
- Spices &mdash you can go as crazy as you like here, our recipe suggests some cumin, turmeric (plus black pepper, always go for that combo!), coriander seeds, paprika and salt.
As you can see, this one-pot soup recipe is packed with high-nutrient and healing foods. Adding lemon juice, garlic, ginger and turmeric really is the winning combination to help your body fight off a running nose or fever.
Make ahead and storage tips
Like all soups, red lentil soup tastes great the next day.
It also keeps well for 3-5 days in a covered container in the refrigerator.
Reheat leftover soup in a small saucepan on the stovetop until heated through.
You can also microwave the soup on high, stirring every minute or so to be sure it heats more evenly.
Coconut curry lentil soup
This healthy lentil soup recipe is loaded with veggies, is super comforting and filling, and makes a well-balanced and hearty plant-based meal packed with plant-based protein, healthy fats, complex carbs, and fiber.
- coconut oil
- curry powder
- ground turmeric
- bell peppers
- coconut milk
- canned diced tomatoes
- curry paste
- cayenne pepper
- salt and pepper
First, we want to toast the spices. This is a step that only takes about 30 seconds, but it helps really pump up the flavor. Add your oil to a large pan or Dutch oven and let it get hot. Then add the garlic, ginger, curry powder, and turmeric and mix into the oil. Toast for about 30 seconds – you can tell it’s done when they are fragrant.
Next, add your carrots and onion and mix well into the spice mixture. Add a couple of tablespoons of broth to make sure nothing is sticking to the bottom. Saute for 5 minutes, stirring occasionally, until softened.
Then add the lentils and mix well. Next add the remaining ingredients – bell pepper, coconut milk, diced tomatoes, broth, curry paste, cayenne pepper, and salt and pepper – and mix well to combine and make sure nothing is stuck on the bottom.
Place the lid on the pan, leaving it just slightly ajar for the air to get in/out, and simmer for 25 minutes until the lentils are tender. That’s it! Serve with lime wedges (a must!) and whatever other toppings you enjoy!
This curry lentil soup is super thick and hearty, just the way I like soup. If needed, you can add some more broth or coconut milk to thin it out.
The best lentils to use for lentil soup
I suggest using brown or green lentils for lentil soup as they hold up, maintain their form, and have the best texture. While red lentils cook faster than brown and green, they tend to breakdown, disintegrate, and can get mushy. The flavor is there, but the texture is a little off.
I tested this soup with red and brown lentils and prefer using brown. If you only have red, feel free to use them, but they won’t need to cook as long and the texture will be a little softer.
Do lentils need to be soaked?
Unlike other legumes or pulses, lentils do not have to be soaked. Pick out any weirdly shaped pieces and then rinse under water to remove any dust or dirt until the water runs clear.
How to serve curry lentil soup
This soup is super hearty and filling on its own. I love to customize it with toppings each time we have it. Here are some of my favorite things to dress it up or serve with it.
- with a side of naan (you can also do your favorite bread)
- salad – soup and salad is the perfect combo
- sandwich – not your usual to-go for a curry soup, but would make a great addition
- toppings – lime wedges, green onion, cilantro, a drizzle of coconut milk, or yogurt
Lentil soup nutrition
I love lentils cause they make a great plant-based protein (with actually a decent amount of protein), are full of complex carbs and fiber, and have a good source of B vitamins, iron, phosphorus, potassium, copper, and manganese.
One cup of this coconut curry lentil soup is 271 calories with 11 grams of plant-based protein, 33 grams of complex carbs, 10.6 grams of healthy fats, and 6.4 grams of fiber. It makes a great side dish or you can increase the serving size for a full meal.
Meal prep and storage
Since this lentil soup makes a decent amount, it is great for meal prep! It will last in the fridge for 5 days in a tightly sealed glass container.
If you have extras that you can’t go through, it can be frozen. Allow soup to cool completely and then freeze in an airtight container (I love these weck jars) for up to 6 months. Defrost in the fridge, preferably overnight as it will take time to defrost. You can heat it up in the microwave or on the stove when ready to eat.
Vegan Tom Kha (Thai Coconut Soup)
I’ve been on this kick lately where I can’t stop thinking about going back to Thailand. I first went in 2016, then I went back in 2018. Now that it’s 2020 it only feels right to endure the dreadfully long flight to Bangkok again. If I could make a trip there every two years for the rest of my life I would! Thailand is such a beautiful country with the most friendly and welcoming people. Not to mention, the food is absolutely delicious. Tom kha is one of my favorite Thai dishes and I can’t believe I haven’t shared it on the blog until now.
“Tom kha” roughly translates to “boiled galangal.” What the heck is galangal?! Galangal is a member of the ginger family, though its taste is quite distinct - it has a citrusy almost piney flavor. Some people would say that galangal and ginger aren’t interchangeable, but let’s be honest. Most of us don’t have easy access to an Asian supermarket. Therefore, I’m going to say they are interchangeable. Especially if it means the difference between making this delicious vegan tom kha soup and not!
Have you ever cooked with lemongrass? There's a little bit of a learning curve, but it's totally doable. To get to the usable part, you'll need to peel off the tough, fibrous layers until you reach the soft center. When you can pierce the lemongrass with your fingernail, you know you've hit the jackpot. If you still have trouble, there are a bunch of YouTube videos that can provide a visual demonstration.
I feel like I say this every time I publish a recipe inspired by international cuisine. I am *not* claiming authenticity here. If you’re looking for an authentic version of this recipe, I’d be happy to share it! I workshopped a vegan tom kha soup recipe while leading a retreat in Thailand and, if you can find all of the ingredients, it’s so worth the effort to make it. This recipe is creamy and rich, sweet and sour all at the same time. It takes a little finessing to achieve the right flavor balance, but don’t give up! This vegan tom kha soup recipe will transport your taste buds straight to southeast Asia, which I think we could all use this time of year.
Why This Recipe Works
This vegan lentil soup is a family recipe. My grandma and my mom have made it for years and I’ve always loved it! It’s super easy and only calls for very basic ingredients.
And it’s packed with protein thanks to the lentils! Especially in the winter, it’s one of our favorite soup recipes around here.
The leek provides this soup with tons of flavor and the combination of the potatoes and lentils make it super filling.
You don’t need many ingredients for this recipe. The ingredient list is super short and you should be able to find all of the ingredients in any regular grocery store! It’s very budget-friendly and great for the whole family including young kids.
The recipe couldn’t be much easier. You only have about 10 minutes of preparation, so it’s a great weeknight meal for busy days.
Coconut Curry Lentil Soup with Kale
- Author: Caitlin Shoemaker
- Prep Time: 10 Minutes
- Cook Time: 35 Minutes
- Total Time: 45 minutes
- Yield: Serves 4 to 6 1 x
- Category: Main
- Method: Stovetop
- Cuisine: American
- Diet: Vegan
This Coconut Curry Lentil Soup is a creamy, cozy hug-in-a-bowl! It’s the perfect nourishing meal or side to satisfy your comfort-food cravings. Vegan & Gluten-Free.