Coconut-Curry Red Lentil Soup

Pardon me for saying, but, I love my recipe for Red Lentil Soup.  It’s slightly thick, but not too.  Has freshness from ginger and tomato paste, a slight sweetness from sultanas and if I wait a day and it gets real thick, I simply thin with water or vegetable broth.

The addition of tomato paste brings in some brightness, as the legumes change from a salmon colour to more yellow hue. They also makes a great underlay for chicken or fish instead of the usual rice or potatoes.  Try this recipe that takes about an hour from start to bowl.

Coconut Red Lentil Soup

Yield: 8 generous servings


2 cups red lentils, rinsed well and soaked at least 7 hours if you have the time

7 cups water

2 tablespoons minced ginger

2 tablespoons curry, toasted in pan until fragrant a few seconds (but not burnt)

2 tablespoons coconut oil or ghee

2 bunches green onion (save some for garnish)

1/3 cup sultana raisins

1/3 cup tomato paste

1- 14 ounce can light coconut milk

2 teaspoons sea salt and a few grinds fresh ground black pepper

1/2 bunch cilantro, chopped, some saved for garnish


  • Simmer lentils in water until soft (around 15 – 20 minutes)
  • While waiting for lentils to cook, saute green onions and sultanas in coconut oil until soft and aromatic.  Add tomato paste and toasted curry powder.
  • Add above mixture to lentils, along with salt, carrot, ginger and coconut milk.
  • Continue simmering until carrots soften and flavours meld, approximately 20 minutes.
  • Add chopped cilantro and adjust seasoning.
  • Ladle serving in bowls (as an option drizzle a teaspoon of coconut cream to top) and top with cilantro and green onions.

Lentils have approximately 26% of their calories from protein and have the third highest level of protein, by weight, of any plant-based food after soybeans and hemp! Proteins include the essential amino acids, isoleucine and lysine.  Lentils are deficient in essential amino acids, methionine and cysteine, however, sprouted lentils have sufficient levels of all the essential amino acids.

Lentils also contain dietary fiber, folate, vitamin B1 and minerals.  Red lentils contain a lower amount of fiber than green(11%, rather than 31%), but are still an excellent nutritional choice.  Lentils are often mixed with grains, such as rice, resulting in a complete protein dish.



Cat Dillon

This blog is my journal, where I share everything wellness. From tips on healthy lifestyle to creating as much deliciousness in your life as possible.

Cat Dillon is the Cat in Caterpillar Nutrition and Wellness.

Caterpillar Nutrition and Wellness is a unique combo of nutrition, fitness and cooking coaching all in one pretty package. Read more about Caterpillar Nutrition and Wellness.


  1. Mmmmmm! Can’t wait to make this one!

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