Raise your hand if you are a fan of curry 🙋🏻♀️🙋🏻♀️ Curry is one of my favorite foods and I will take it in any form you give it to me. And I’m always looking for a new way to incorporate it into our meals. Enter this easy plant-based coconut curry lentil soup!
I love this recipe so much because it’s so easy to make and will not disappoint with flavor. It comes together in about 35 minutes (including prep time) and you only need one pot. You can easily whip this up during a busy weeknight and have a cozy and nutritious meal with minimal effort.
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It’s loaded with lentils, which I’m a huge fan of. Not only are they reasonable to buy, but they have a good source of plant-based protein. They also are full of complex carbs and fiber, which helps slow down digestion and is good for the gut, and full of vitamins and minerals like B vitamins, iron, phosphorus, potassium, copper, manganese, zinc, and magnesium.
The ingredients to this curry lentil soup are basic things you have in your house, like lentils, canned tomatoes, coconut milk, broth, and spices. And then some simple veggies as well like carrots, onion, and bell peppers.
It makes a lot (8 cups) so you can serve it to a crowd as an appetizer, an entree for for a few people, or make it for meal prep. It keeps throughout the week and it also freezes well for months down the road.
Why we love this curry lentil soup recipe
- packed with flavor
- made in one pot and ready in 35 minutes
- full of plant-based protein, complex carbs, and fiber – one cup has 11 grams of protein and 6 grams of fiber!
- makes a lot and is great for meal prep
Is lentil soup good for you?
I love lentils cause they make a great plant-based protein (with actually a decent amount of protein compared to other plant sources), are full of complex carbohydrates 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 275 calories with 11 grams of plant-based protein, 34 grams of complex carbs, 11.5 grams of healthy fats, and 6.6 grams of fiber. It makes a great side dish or you can increase the serving size for a full meal.
Ingredients
- coconut oil
- garlic
- ginger
- curry powder
- ground turmeric
- onion
- carrots
- brown lentils
- bell peppers
- coconut milk
- canned diced tomatoes
- vegetable broth
- curry paste
- cayenne pepper
- salt and pepper
How to make coconut curry lentil soup
- Rinse your lentils. Place lentils in a fine mesh strainer and rinse until water runs clear, about 1-2 minutes.
- Toast spices. Heat a large dutch oven or nonstick pot over medium-low heat, add oil, and let it get hot. Add garlic, ginger, curry powder, and ground turmeric, and toast the spices by stirring until fragrant and well combined, about 30 seconds. Be careful not to let the garlic burn.
- Saute veggies. Add carrots, onion, and salt and pepper and mix well into the spice mixture. Add a couple of tablespoons of broth (you can just take it from the total amount needed for the recipe) to make sure nothing is sticking to the bottom. Saute for 5 minutes, stirring occasionally, until softened.
- Cook soup. Add the lentils and stir to combine. Then add the 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 pot, leaving it just slightly ajar for the air to get in/out. Simmer over medium-low to medium heat for 25 minutes until the lentils are tender.
- Enjoy! Serve with lime wedges (a must!) and additional toppings you enjoy!
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 break down, 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.
What to serve with 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, fresh cilantro, a drizzle of coconut milk, or yogurt
Storage and reheating
- refrigerator – keep it in an airtight container for 4-5 days in the fridge.
- freezer – this recipe is perfect to freeze as it makes a lot. Freeze in a large container or individual servings. Defrost in the fridge overnight. It should last up to 3 months in the freezer.
- reheating – either reheat it by popping it in the microwave for a few minutes or you can reheat it in a pot on the stovetop.
Substitutions and additions
- coconut oil – any kind of neutral oil will work.
- garlic – garlic powder will work instead of fresh. Use 1 teaspoon worth.
- ginger – ground ginger will work instead of fresh. Use 1 teaspoon worth.
- lentils – I suggest brown lentils for this recipe. Green will also work. Red lentils tend to break down more and I don’t like the texture as much. See the section above if needed.
- bell pepper – green, orange, or red bell pepper will work.
- coconut milk – you can use low-fat coconut milk instead of full-fat, but the broth will not be as thick.
- vegetable broth – any kind of broth will work. Using chicken broth or beef broth will no longer make the recipe vegan. You can also use bone broth to add more protein.
- curry paste – this is what gives the dish its curry taste. I recommend using it for the best flavor.
- cayenne pepper – leave out if you don’t like it spicy.
Here are some additions to add:
- diced potatoes – white or sweet potatoes would be delicious. Add them when you add the lentils. You may need more broth if doing so.
- greens – chopped spinach or kale will work. Stir them in when the lentils are done.
More healthy soup recipes
- vegan broccoli cheese soup
- curried butternut squash soup
- buffalo chicken soup
- chicken sweet potato soup
- buffalo cauliflower potato soup
If you love quick and easy meals and want to learn how to build a balanced plate, check out our FREE How to Build a Balanced Plate Guide!
Coconut Curry Lentil Soup
equipment
ingredients
- 1 tablespoon coconut oil
- 3 cloves garlic, minced
- 1 tablespoon freshly grated ginger
- 1 tablespoon curry powder
- 1 1/2 teaspoons ground turmeric
- 1 cup diced carrots (120 grams)
- 1 cup diced onion (120 grams)
- 1 1/2 cups brown lentils
- 2 cups diced bell pepper (220 grams)
- 1 14.5-ounce can full-fat coconut milk
- 1 14.5- ounce can diced tomatoes (I used petite diced tomatoes)
- 4 cups vegetable broth
- 1 tablespoon red curry paste
- 1/2 teaspoon cayenne pepper
- salt and pepper, to taste
- for toppings: lime wedges/juice, cilantro, coconut milk, yogurt…
instructions
- Rinse your lentils. Place lentils in a fine mesh strainer and rinse until water runs clear, about 1-2 minutes.
- Toast spices. Heat a large dutch oven or nonstick pot over medium-low heat, add oil, and let it get hot. Add garlic, ginger, curry powder, and ground turmeric, and toast the spices by stirring until fragrant and well combined, about 30 seconds. Be careful not to let the garlic burn.
- Saute veggies. Add carrots, onion, and salt and pepper and mix well into the spice mixture. Add a couple of tablespoons of broth (you can just take it from the total amount needed for the recipe) to make sure nothing is sticking to the bottom. Saute for 5 minutes, stirring occasionally, until softened.
- Cook soup. Add the lentils and stir to combine. Then add the 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 pot, leaving it just slightly ajar for the air to get in/out. Simmer over medium-low to medium heat for 25 minutes until the lentils are tender.
- Enjoy! Serve with a squeeze of lime juice (a must!) and additional toppings you enjoy!
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Loved it! Second dish I’ve made from this site. Indian flavors really came through, I only had a hot curry in my spice cabinet so that was what I used – still turned out really great. To pair, I made a marinated curry yogurt chicken on the side, and it compliments this dish really well. Husband doesn’t generally do lentils – I’m trying to sneak in healthy and variety where I can, and he came back for seconds! Will be bookmarking this one and looking forward to trying others from this website.
So glad to hear it was a hit with both of you! And love the sound of that chicken with it. Thanks for trying it, Christine!
So good and perfect for these cold and wet winter days.
I added some pumpkin cubes as I had some left over and it worked perfectly. Will definitely be making again 🙂
Oh, I love that addition! Thanks for trying it Vick and glad you enjoyed it!
This recipe is FANTASTIC! Easy and so flavourful. My boyfriend generally doesn’t enjoy lentils and he gobbled it up!
So happy to hear this! Thanks for trying it Jen and glad you guys enjoy it!
This was delicious! I’d been talking about making it for awhile and the stars finally aligned. Super easy, leftovers were really good. I put a dollop of greek yogurt and it was perfect.
Yum, love something creamy on top! Thanks for trying it Hillary and glad you enjoyed!
meant REPEAT recipe and give it 5 ******s I musts have missed that also!
Nancy
Thank you for the rating!
I made this soup last week and it was fantastic! In fact, i was a bit upset my daughter finished it!!
I thought it would be a bit spicy for the family but it was not!! They all loved it!! Definitely a REEAPT recipe!
We used a dab of Siggis yogurt on the top also! (love their new TV ad!)
Thanks, Kelly
Nancy
Glad everyone loved it and love that addition of yogurt on top! Thank you for trying it!
This was so delicious! I was tempted to eat the whole thing myself!😋
Haha, I am with you on that! Glad you enjoyed it Natasa – thank you!
Looks amazing can’t wait to make it
Hope you guys enjoy!