Coconut Curry Lentil Soup (Vegan, Gluten-Free)

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This coconut curry lentil soup is a real reviver – soothing, comforting and satisfying. A reminder of how a hearty soup can be. This soup is a plant-based recipe packed with protein and is rich in nutrients and fiber.

This naturally gluten-free soup is an Indian-inspired lentil recipe, flavoured with classic Indian spices such as curry powder, garam masala, basil, cumin and bay leaves. I can honestly say, this lentil soup is insanely delicious. 

The creaminess comes from coconut milk. Not only the coconut milk makes this lentil soup super creamy, but it also adds richness.

But a soup is only as good as the added veggies. In this coconut curry lentil soup recipe, there are plenty of fresh veggies. Starting with onion and garlic, this is a must when making deliciously tasting soups. For extra heartiness and nutrients, I added bell peppers, carrots and zucchini. All the veggies are cooked to perfection, meaning that they are not overcooked. The veggies are cooked but still firm. There is nothing less flavourful than mushy veggies.

Lentils come in various colours!

For this soup recipe, I used green lentils. Typically you could use brown or green lentils for this soup recipe. However, I choose green lentils because they retain their shape better than brown lentils. This is why green lentils are ideal for soups or stews. Some other colours of lentils are orange, black, coral and gold.

 

 

 

Green lentils are an excellent source of dietary fiber and are packed with protein. As far as the vitamins and minerals, both the green and brown lentils are about the same. So it comes down to your preference or availability.

the coconut curry lentil soup details,

To start, saute the onions with bell peppers in coconut oil. Once softened, add the remaining ingredients except for zucchini and coconut milk.

 

diced zucchini

diced zucchini

 

The zucchini cooks very quickly, so it is added at the very end. Zucchini should have a subtle crunch. The squash is so much tastier that way. And honestly, zucchini can be eaten raw. So don’t overcook it!

The coconut milk is also added at the very end, which adds creaminess and finishes the coconut curry lentil soup to perfection.

I want to mention that seasoning the lentils with salt should be done at the end. By adding salt initially, the lentils take longer to cook, and they absorb the salt. This means you will need to add more salt to the soup at the end.

Is too much salt bad for you?

Adding extra salt to your food can contribute to high blood pressure, fluid retention, kidney problems, serious heart problems, osteoporosis and dehydration. Salt is a mineral, and we need this vital nutrient to keep our bodies healthy, but doctors recommend that salt be used in moderation. I like to use pure sea salt or Himalayan salt in my recipes because of their higher mineral content that you would find in table salt.

 

curry lentil soup

 

To serve this most flavourful hearty lentil soup, add a good squeeze of fresh lime juice and a sprinkle of fresh basil leaves. Enjoy as a starter or as a full-on gluten-free, vegan meal with a side of gluten-free crusty artisan rolls.

Ingredients

  • 2 1/2 cups dried green lentils, soak in water overnight *see note
  • 2 Tbsp. Coconut oil
  • 1 large onion, chopped
  • 1 bell pepper, red or yellow, sliced
  • 2 garlic cloves, chopped
  • 1 Tbsp. Fresh minced ginger
  • 1 Tbsp. GF curry powder
  • 1 Tbsp. GF dried basil
  • 1 tsp. GF garam masala
  • 1 tsp. GF ground cumin
  • 2 GF bay leaves
  • Hot chili pepper to taste (optional)
  • 2 Tbsp. Pure tomato paste
  • 3 carrots, diced
  • 4 cups GF vegetable broth + 1 cup water
  • 1 medium zucchini with skin, diced
  • 2 tsp. Pure sea salt or to taste
  • Lime wedges and fresh basil for serving
  • *lentils do not have to be soaked, but it shortens the cooking time. Be sure to season with salt after cooking; if salt is added before, the lentils will become tough
  • *As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases. Please check out my sponsorship and disclosure policy page for more details

    Instructions

  • Sauté onions and peppers in coconut oil over medium heat until softened
  • Stir in garlic, curry powder, basil, garam masala, cumin, bay leaves and hot chili pepper until combined
  • Add tomato paste and carrots and stir to combine. Add lentils, broth and water and bring to boil. Cover and cook over medium-low heat for 20 - 25 minutes, until lentils are tender but not mushy
  • Add zucchini, salt and coconut milk, bring to boil. Remove from the heat and cover. If the soup is too thick, add a little more broth or water
  • To serve, transfer into serving bowls and add fresh basil and a generous squirt of lime juice
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