Red Lentil & Coconut Soup
A creamy, fragrant soup made with red lentils, coconut milk, and warming spices. Packed with plant-based protein, fiber, and healthy fats, this easy-to-make soup is perfect for a quick lunch, dinner, or meal prep. Serve with fresh herbs, citrus, and your favorite bread for a wholesome, satisfying meal.
Equipment
- 1 heavy-based saucepan (medium)
- 1 Wooden spoon or spatula
- 1 grater (for ginger and garlic)
- 1 Knife and chopping board
- 1 measuring cup
- 1 Can opener
Ingredients
For the Soup
- 1 tsp coconut oil or 1 tbsp vegetable oil
- 1 medium onion finely chopped
- ½ red chili finely chopped (adjust to taste)
- 3 –4 cm piece fresh ginger peeled and grated
- 2 cloves garlic grated
- 1 carrot finely chopped
- 1 leek finely chopped
- 1 cup red lentils rinsed
- 1 can 400 ml coconut milk
- 3 cups water
- 1 vegetable stock cube
- 1 tsp ground coriander
- 1 tsp paprika
- 1 tsp cumin
- Salt and freshly ground black pepper to taste
- Juice of ½–1 lime or lemon
To Serve
- Fresh coriander leaves
- Lemon or lime slices
- Feta cheese optional, omit for vegan version
- Fresh crusty bread or flatbread
Instructions
- Heat the Oil and Sauté Onions: Place a medium heavy-based saucepan over medium heat and add your chosen oil—either coconut or vegetable oil works beautifully. Once warm, add the finely chopped onion. Sauté the onions for about 2–3 minutes, stirring frequently, until they become soft, translucent, and release a gentle fragrance. This step forms the flavorful base for your soup.
- Add Aromatics and Spices: Add the grated garlic, finely chopped red chili, and freshly grated ginger to the saucepan. Stir well to combine with the onions. Sauté for another 2–3 minutes, allowing the aromatics to soften and release their flavors. Be careful to keep the heat moderate to avoid burning, which can make the soup taste bitter.
- Incorporate Carrots and Leeks: Add the chopped carrot and leek to the saucepan.Stir to combine and cook for 2–3 minutes until they start to soften. This step builds layers of flavor and adds natural sweetness to balance the spices. Stir occasionally to prevent sticking or browning at the bottom.
- Introduce Lentils and Dry Spices: Pour in the rinsed red lentils and sprinkle in the ground coriander, paprika, and cumin. Mix thoroughly, ensuring that each lentil is coated evenly with the spices and vegetables. This allows the spices to bloom and infuse the lentils, creating a rich, aromatic foundation for the soup.
- Add Coconut Milk, Water, and Stock Cube: Carefully pour in the coconut milk and measured water, then crumble in the vegetable stock cube. Stir gently to combine, making sure the lentils are fully submerged in the liquid. Coconut milk adds creaminess and a hint of sweetness, while the stock cube enhances the savory depth of flavor.
- Simmer Until Lentils Are Tender: Bring the soup to a gentle boil over medium-high heat. Once boiling, reduce the heat to low, cover with a lid, and let it simmer for about 40 minutes. Stir occasionally to prevent the lentils from sticking to the bottom and to ensure even cooking. The soup should thicken, and the lentils should be tender but not mushy.
- Adjust Consistency: After 40 minutes, check the texture. If the soup is thicker than you prefer, add a little more water—around ½ cup or as needed—and stir to combine. This step ensures your soup reaches the perfect consistency: creamy, yet pourable.
- Season and Taste: Remove the saucepan from heat. Season with salt and freshly ground black pepper to taste. Taste the soup and adjust the seasoning gradually, allowing the flavors to balance naturally.
- Add Citrus Zest and Brightness: Squeeze in the juice of half a lime or lemon. Stir and taste again. If you prefer a tangier flavor, add more citrus juice gradually. The acidity brightens the soup, balancing the richness of the coconut milk and the warmth of the spices.
- Serve and Garnish: Ladle the soup into bowls and top with fresh coriander leaves. Optionally, add crumbled feta cheese for a creamy, salty contrast. Serve with slices of lemon or lime on the side, and accompany with fresh crusty bread or flatbread. The soup is now ready to enjoy as a wholesome, comforting, and nutrient-packed meal.
Notes
- Red lentils cook relatively quickly, so keep an eye on them to avoid overcooking into mush.
- Adjust the chili to match your preferred spice level; removing seeds can reduce heat.
- Coconut milk adds creaminess and healthy fats—use full-fat for richer flavor or light for a lower-calorie option.
- Freshly grated ginger and garlic enhance the aroma and depth of flavor compared to powdered versions.
- This soup is naturally vegan if you omit feta cheese and can easily be made gluten-free by serving with gluten-free bread.
