Looking for a delicious and flavorful soup that’s both nourishing and satisfying? This Curried Coconut Lentil Soup is the perfect comfort dish - creamy, protein-packed, and rich in warming spices. It’s quick to prepare, full of health benefits, and makes an ideal midweek meal for the whole family.
Why I Love This Curried Lentil and Coconut Soup Recipe
This recipe combines the richness of coconut milk with the earthy goodness of lentils and the warmth of curry spices. The result? A deeply comforting, nourishing, and tasty coconut curry lentil soup that’s perfect for anyone craving a flavorful, satisfying meal.
The red lentils make this coconut curry lentil soup filling and high in plant-based protein, while turmeric and curry powder add both flavor and anti-inflammatory properties.
It’s also naturally gluten-free, and can easily be made vegan by using vegetable stock.
My favorite bit about this recipe is that whether you’re looking for a quick weeknight meal or a nourishing lunch, this soup comes together in under 30 minutes and is packed with wholesome ingredients!
The beauty of lentil soup is its versatility - you can use green or brown lentils for a heartier texture, or red lentils for a smoother, creamier finish. No matter which type you choose, the combination of coconut milk, curry, and lentils makes for a truly delicious recipe that’s sure to become a staple in your kitchen.
The Beauty of Lentils
Lentils are a powerhouse ingredient in any kitchen, offering both nutrition and versatility.
They come in several varieties, each bringing its own unique flavor and texture to your favorite recipes.
Brown lentils are a classic choice for lentil soup, as they hold their shape well and add a subtle, nutty flavor to the dish. Red lentils, on the other hand, cook quickly and break down easily, making them perfect for creamy curries and thick stews. Yellow lentils and yellow split peas are also popular in curries, adding a mild, earthy taste.
By understanding the different types of lentils—brown, red, and yellow—you can choose the best one for your soup or curry, ensuring the perfect texture and flavor to suit your needs every time.
Curried Coconut Lentil Soup Ingredients
- 2 tbsp sunflower oil
- 2 onions, roughly chopped
- 4 garlic cloves, crushed
- 1 thumb-sized piece of ginger, finely chopped
- 1 tbsp curry powder
- 1 tbsp turmeric
- 1 tbsp tomato puree (tomato paste) (or use canned tomatoes for convenience and extra flavor)
- ¾ cup/5 ¼ oz (150g) dried red lentils
- 1 ¾ cups / 14 fl oz (400ml) full-fat coconut milk (light coconut milk can be used as a lighter alternative)
- 2 cups / 17 fl oz (500ml) vegetable or chicken stock
Note: A Dutch oven (AKA - a casserole dish in the UK) can be used instead of a large pot for even cooking and enhanced flavor development.
Method
Step 1: Prepare your base
Heat the sunflower oil in a large pot over medium heat. Add the onions and sauté for 5–7 minutes until softened and fragrant, then the garlic and ginger.
Step 2: Add the spices
Stir in the curry powder, turmeric and tomato puree. Cook for 1–2 minutes to release the flavors.
Step 3: Add the lentils and liquids
Stir in the red lentils, coconut milk and stock (or vegetable broth for a vegetarian option). Bring to a boil, then lower heat to a gentle simmer.
Step 4: Cook the soup
Let the soup simmer for 20–25 minutes, stirring occasionally, until the lentils are fully cooked and tender. By the end of this process your soup should have thickened.
Step 5: Adjust and serve
Add sea salt and season with black pepper to taste. Serve hot with fresh cilantro, a squeeze of lime, or warm naan bread.
Health Benefits of Curried Coconut Lentil Soup
Supports Skin Health
Lentils are rich in zinc and protein, both essential for skin and hair repair and renewal. Coconut milk provides healthy fats that support skin hydration.
Immune-Boosting Properties
Turmeric and garlic are natural immune enhancers, thanks to their antioxidant and anti-inflammatory compounds such as curcumin. Combined with ginger, this soup helps strengthen your body’s defenses during the colder months.
Heart-Healthy & Gut-Friendly
Red lentils are an excellent source of fiber, which helps regulate digestion and supports cardiovascular health by lowering cholesterol.
- Prep time: This recipe has a quick prep time, making it ideal for busy weeknights.
- Rinse your lentils: Always rinse red lentils before cooking to remove excess starch and improve the final texture.
- No need to soak lentils: Unlike dried beans, you do not need to soak lentils before cooking - just rinse and cook directly for convenience.
- Adjust spice levels: Like it hotter? Add chili flakes or fresh chili with the spices. For a milder soup, reduce the curry powder slightly.
- Creamier texture: Blend half the soup with an immersion blender and stir it back in for a creamier finish, while still keeping some texture.
- Make it a meal: Serve with naan bread, brown rice, or a dollop of Greek yogurt for extra protein.
- Serving suggestions: Top with fresh herbs and a squeeze of lemon/lime for extra flavor and presentation.
- Meal prep ready: This soup stores well in the fridge for up to 4 days and freezes beautifully for up to 3 months.
Nutrition Facts (Per Serving, assuming 4 servings)
- Calories: 290 kcal
- Fat: 17g
- Saturated Fat: 9g
- Carbohydrates: 26g
- Sugars: 5g
- Fiber: 7g
- Protein: 9g
- Sodium: 520mg
Serving and Enjoying
One of the best things about lentil soup is how easy it is to customize and serve.
Enjoy it as a hearty main course, or pair it with a side of cauliflower rice for a lighter, grain-free option.
Drizzle a little olive oil on top, or add a squeeze of fresh lime juice to brighten up the flavors.
For extra freshness, sprinkle chopped onions or a handful of fresh cilantro over each bowl.
If you’re craving something more filling, serve your soup with warm naan bread or crusty bread on the side. However you choose to enjoy it, this lentil soup is a delicious dish that’s perfect for any occasion.
Storing and Reheating
Lentil soup is a fantastic choice for meal prep, as it stores beautifully and tastes even better the next day.
Simply let the soup cool, then transfer it to an airtight container and refrigerate for up to five days. For longer storage, freeze portions for up to three months.
When you’re ready to enjoy it again, reheat the soup gently over medium heat on the stovetop, stirring occasionally to prevent sticking. If the soup has thickened, just add a splash of broth or water to reach your desired consistency. You can also use a slow cooker to reheat larger batches, making it a convenient option for busy days.
Frequently Asked Questions – Curried Coconut Lentil Soup Recipe
Can I make this soup vegan?
Yes! Simply use vegetable stock instead of chicken stock and the soup will be fully vegan-friendly.
Can I freeze this soup?
Absolutely. Allow the soup to cool completely, then transfer into airtight containers or freezer bags. It will keep well for up to 3 months. Thaw in the fridge overnight and reheat gently on the stovetop.
Do I need to soak red lentils?
No soaking is required for red lentils - they cook quickly and break down beautifully, which gives the soup its creamy texture.
How do I adjust the spice level?
If you prefer mild flavors, reduce the curry powder to ½ tbsp. For more heat, add a chopped chili, cayenne pepper, or extra curry powder.
Can I add extra vegetables?
Yes! This soup is versatile - add spinach, kale, or diced sweet potatoes for extra nutrients and fiber.
What are the main health benefits of lentils?
Lentils are a fantastic source of plant-based protein, fiber, zinc, iron, and folate. This helps boost energy levels, encourage skin and hair renewal as well as encourage digestion while keeping you fuller for longer.
