Red Lentil and Coconut Soup
Red Lentil and Coconut Soup with celery, onion, carrot, warm Indian-inspired spices, and coconut milk. A vegan friendly soup that’s filling and only takes 40 minutes.
Servings 6 serves
Calories 193kcal
Ingredients
- 1 medium yellow onion diced (150 g)
- 1 celery rib diced (75 g)
- 1 medium carrot peeled and diced (75 g)
- 1 medium jalapeño minced (40 g)
- 2 garlic cloves minced (10 g)
- 1 tablespoon fresh ginger minced (20 g)
- 2 tablespoons olive oil divided (27 g)
- 2 tablespoons tomato paste 30 g
- 1 teaspoon ground cumin 2 g
- 1 teaspoon ground turmeric 2 g
- 1 teaspoon fine sea salt divided (6 g)
- 1 cup split red lentils rinsed (170 g)
- 4 cups vegetable broth 940 g
- 1 cup full-fat coconut milk 235 g
- 1–2 tablespoons lemon juice to taste (15–30 g)
- Fresh cilantro for garnish (optional)
Instructions
- Peel and dice onion and carrot. Dice celery. Make sure they are finely diced to cook quickly.
- Peel and mince the ginger and garlic. Mince the jalapeno. For lower spice, remove the seeds and veins.
- Heat 2 tbsp/30g olive oil in a large pot over medium heat. Add the carrot, celery, and onion and cook for 5-7 minutes, stirring regularly, until onion is translucent and vegetables are beginning to soften.
- Add the ginger, garlic, and jalapeno. Cook for 3 minutes, stirring regularly.
- Add the cumin, turmeric, tomato paste, and ½ tsp/3g salt (depending on salt content of broth, see notes). Stir to coat everything.
- Add the lentils. Slowly pour in the broth, stirring to scrape everything off the bottom of the pot.
- Simmer for 20-25 minutes, until the lentils and vegetables are very soft.
- Remove from heat and add the coconut milk and lemon juice. Taste and adjust salt as needed. Stir in chopped cilantro to taste.
- Serve immediately or store in the fridge for up to 5 days. This is a soup that freezes well for meal prep purposes.
Notes
- Lentils: This recipe is designed for dry split red lentils. They cook quickly and break down, naturally thickening the soup. Do not use canned lentils or Puy (French) lentils, as they will not give the right texture.
- Texture: This soup is thick and hearty rather than fully blended smooth. For a looser consistency, add a splash of broth or water. For a slightly creamier feel, you can blend a cup or two of the soup and stir it back in.
- Seasoning: Salt levels vary depending on your vegetable broth. Taste and adjust seasoning at the end to avoid under- or over-salting.
- Lemon: Stirring in lemon juice after cooking is essential. It brightens the spices and balances the lentils and coconut milk. Lime can be used instead.
- Storage: The soup thickens as it sits. Add a little liquid when reheating to loosen it.
Nutrition
Calories: 193kcal | Carbohydrates: 17g | Protein: 5g | Fat: 13g | Saturated Fat: 8g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 1073mg | Potassium: 374mg | Fiber: 4g | Sugar: 4g | Vitamin A: 2150IU | Vitamin C: 11mg | Calcium: 44mg | Iron: 3mg