Red lentil & coconut soup

Red lentil & coconut soup

By Sara Buenfeld
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(31 ratings)
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Prep: 5 mins Cook: 30 mins

Easy

Serves 4

This light vegetarian soup is enriched with creamy coconut milk and packed with nutritious ingredients like ginger, spinach and limes

Nutrition and extra info

  • Freezable
  • Vegetarian

Nutrition: per serving (3)

  • kcal314
  • fat19g
  • saturates15g
  • carbs22g
  • sugars6g
  • fibre6g
  • protein10g
  • salt0.7g
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Ingredients

  • 100g red lentils
  • 1 heaped tsp turmeric
    Turmeric

    Turmeric

    term-er-ik

    Turmeric is a fragrant, bright golden-yellow root that is most commonly seen and used dried and…

  • 1 tbsp coarsely grated ginger
    Ginger

    Ginger

    jin-jer

    Mainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…

  • 2 garlic cloves, sliced
  • 1l vegetable stock
  • 400ml can coconut milk
    Coconut milk in a glass, with half a coconut

    Coconut milk

    ko-ko-nut mill-k

    Coconut milk is not the slightly opaque liquid that flows from a freshly opened coconut –…

  • 2 leeks, well washed and sliced
    Leeks

    Leek

    lee-k

    Like garlic and onion, leeks are a member of the allium family, but have their own distinct…

  • 2 handfuls baby spinach (approx 50g/2oz)

Supercharged topping

  • 2 limes, cut into wedge
    Lime

    Lime

    ly-m

    The same shape, but smaller than…

Method

  1. Tip the lentils into a large pan and add the turmeric, ginger and garlic. Pour in the stock, then cover the pan and simmer for 15 mins until the lentils have softened.

  2. Pour in the coconut milk, stir in the leeks, cover and cook for 10 mins more.

  3. Add the spinach and cook just to wilt it, then spoon into bowls and squeeze over the lime juice.

  • Recipe Tip

    Nutrition notes

    The active oils in garlic work like an antibiotic, so are helpful for treating infections. Coconut helps to balance gut bacteria as it contains a type of fat called lauric acid, which inhibits bacteria and viruses. Limes are rich in vitamin C and help the liver to detoxify the body - the skin and zest are particularly potent.

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Comments, questions and tips

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hazennah
14th Nov, 2018
3.05
I tried this recipe with onions and cress instad of leeks and spinach. The cress added a nice peppery touch. I thought the recipe was light in spices so I chose the ones from this recipe: https://www.thespruceeats.com/spicy-lentil-dahl-recipe-1001539 1 teaspoon each of cumin, coriander and turmeric and 1/4 teaspoon each of cardamom, cinnamon and cayenne pepper. But it still came out a little bland! I would suggest at least doubling the spices and reducing the stock, that's what I'll do next time I try it.
Sophia McLean's picture
Sophia McLean
30th Jul, 2018
5.05
This is amazing! It would definitely be a little bland just made as the recipe states though, so I added; 3 heaped tsp turmeric 2 heaped tbsp ginger (I just got a good sized chunk and grated the whole thing) 1 heaped tsp good quality chilli powder. Absolutely delicious!
merel
8th Dec, 2017
5.05
Very nice tasting soup. Very quick and easy to make. No blending needed, so that's a bonus.
Molly_moo
2nd Nov, 2017
5.05
Thank you for this recipe, it is my all time favourite! Absolutely delicious and healthy. I don't alter anything but I feel green beans or pak choi would be very nice along with chilli if you like some spice.
alibennett
8th Sep, 2017
I LOVE this soup and make it all the time to freeze and take to work for lunch but I always add a sliced red chilli, really enhances the flavour!
foodislife97
15th Jun, 2017
2.05
I found the soup extremely bland. Perhaps I had gone wrong somewhere because the other people who commented seem to have liked it. My mum loved it though.
Boffo28
4th Feb, 2017
5.05
I made this soup with a few minor adaptations and it was delicious. I had no leeks in so just fried off a white onion before adding the lentils. I also added double the turmeric, added a heaped teaspoon of chilli powder & a sprinkle of chilli flakes. It was warming & comforting. Can't wait to have this at work!
Olive Hoil
28th Dec, 2016
5.05
I made this soup loads of times before realising how much better it is with the same ingredients plus a butternut squash or sweet potato (or both!) Makes such a difference.
jimafblack59
14th Feb, 2016
3.05
Expected this to be a bit more interesting - quite bland really.
Ameliaaargh
14th Feb, 2016
Delicious vegan soup that actually tasted better the next day. 10/10 would definitely make again.

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dorothyr's picture
dorothyr
18th Nov, 2015
3.05
At first glance I thought this would be gorgeous as I love lentils and coconut milk. However, it was very disappointing. I added food which was hanging about in the fridge, i.e. two spring onions, one shallot and left over fenugreek leaves. I then blitzed it and it was delicious. I would certainly make this soup again but not as it stands. It certainly needs something extra.