Meals / 30 min
Coconut red lentil soup
A quick red lentil soup with coconut milk, tomato, ginger, lime and cilantro.
- Prep
- 10 min
- Total
- 30 min
- Serves
- 4 bowls
Red lentils soften quickly into a creamy soup with no blending required. Coconut milk rounds out the tomato and ginger, while lime and cilantro keep the bowl from feeling too rich.
Ingredients
- 1 tablespoon coconut oil
- 1 small yellow onion, diced
- 2 garlic cloves, minced
- 1 tablespoon grated fresh ginger
- 1 teaspoon ground cumin
- 1 cup red lentils, rinsed
- 1 can (14 ounces) diced tomatoes
- 3 cups vegetable broth
- 1 cup light coconut milk
- Juice of 1 lime
- ¼ cup chopped cilantro
- ½ teaspoon sea salt
Method
- 1. Heat coconut oil in a pot over medium heat. Cook onion for 5 minutes, then add garlic, ginger, cumin and salt for 1 minute.
- 2. Stir in lentils, tomatoes and broth. Bring to a boil, then simmer uncovered for 18 minutes.
- 3. Stir in coconut milk and simmer for 3 minutes until the lentils are tender.
- 4. Finish with lime juice and cilantro. Taste and adjust salt before serving.
Estimated nutrition
- calories
- 325 calories
- fat
- 12 g fat
- carbohydrate
- 43 g carbohydrates
- protein
- 16 g protein
- fiber
- 16 g fiber
Approximate values per serving. Nutrition varies with ingredients, brands and portion sizes.
Substitutions
- Use olive oil instead of coconut oil.
- Plain yogurt can replace coconut milk for a tangier finish; stir it in off heat.
- Parsley can replace cilantro.
Good to know
Red lentils thicken as they stand, so keep extra broth nearby if you are reheating leftovers.
Questions, answered.
Should I soak red lentils?
No. Rinse them well and add them directly to the pot; they soften during the simmer.
Can I freeze this soup?
Yes. Cool it completely, freeze for up to two months, and loosen with broth when reheating.