Meatless Monday Recipe: Coconut Red Lentil Soup

Posted on January 20, 2014 by rebeccascritchfield

Another Happy Meatless Monday!

I wanted to share another incredibly flavorful and healthful soup I am confident everyone at your table will go crazy for: Coconut Red Lentil Soup. This warming and nourishing soup is  protein and fiber packed, making it an ideal main course, and only requires a few minutes of active cooking time, leaving you untied to the kitchen. This is the perfect make-ahead soup and can be kept in the freezer and reheated at a moment’s notice.

I like to serve my soup over quinoa, brown rice, or a good piece of crusty bread!

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Coconut Red Lentil Soup
Makes 6 Servings


  • 1 C split peas, dried
  • 1 C red lentils, dried
  • 7 C water
  • 1 medium carrot, diced
  • 2 tablespoons ginger, peeled and minced
  • 2 tablespoons curry powder
  • 2 tablespoons olive oil
  • 8 scallions, thinly sliced
  • 1/3 C golden raisins
  • 1/3 C tomato paste
  • 1 14-ounce can light coconut milk
  • 2 teaspoons salt
  • one small handful cilantro, chopped


  • Give the split peas and lentils a good rinse – until they no longer put off murky water. Place them in an extra-large soup pot, cover with the water, and bring to a boil. Reduce heat to a simmer and add the carrot and 1/4 of the ginger. Cover and simmer for about 30 minutes, or until the split peas are soft.
  • In the meantime, in a small dry skillet or saucepan over low heat, toast the curry powder until it is quite fragrant. Be careful though, you don’t want to burn the curry powder, just toast it. Set aside. Place the oil in a pan over medium heat, add half of the green onions, the remaining ginger, and raisins. Sauté for two minutes stirring constantly, then add the tomato paste and sauté for another minute or two more.
  • Add the toasted curry powder to the tomato paste mixture, mix well, and then add this to the simmering soup along with the coconut milk and salt. Simmer, uncovered, for 20 minutes or so. The texture should thicken up, but you can play around with the consistency if you like by adding more water, a bit at a time, if you like. Or simmer longer for a thicker consistency.

Nutritional Information per serving

Calories: 340
Fat: 8.8 g
Saturated Fat: 4 g
Cholesterol: 0 mg
Sodium: 83 mg
Carbohydrate: 51 g
Fiber: 15 g
Sugar: 12 g
Protein: 17.7 g
Calcium: 48.7 mg 

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