Versatile Red Lentil and Coconut Soup

Red lentils, to me, are a digestive-gentle legume-based way to boost protein. This soup has versatile flavour options, too.

There are essentially three variable parts to this soup: the lentils, the flavours, the liquids, and the vegetables. Also there’s liquid, like water or vegetable stock, plus coconut cream. The idea is to choose any combination of ingredients like those listed for each of the three variable parts.


1 cup of lentils soaked in water for at least 2 hours, such as:

  • Red lentils
  • Moong dal
  • Yellow split peas (need 6-8 hours soaking time)

2-3 tablespoons of herbs or spices, such as:

  • Ginger, minced
  • Garlic, minced
  • Tumeric, dried
  • Curry powder, dried
  • Coriander, fresh

1-2 cups of vegetables, such as:

  • Onion, chopped
  • Leek, chopped
  • Tuscan kale, shredded
  • Baby spinach
  • Carrots
  • Sweet potato
  • Parsnips

1 tbsp coconut oil

3 cups of vegetable stock

400ml coconut cream


In a heavy and deep sauce pan, saute the onion or leek in the coconut oil until softening, and add ginger and garlic. Saute for another couple of minutes.

Add the soaked lentils, the remaining spices or herbs, and any hard vegetables, then pour over the vegetable stock.

Let it come to a simmer and cook, covered, for 20 to 30 minutes.

Add the coconut cream and remaining soft vegetables, like kale, and simmer only long enough to soften them.

Eat, enjoy, be stronger.

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