Coconut Curry Lentil Soup (Vegan, Gluten-Free)

star rating icon star rating icon star rating icon star rating icon star rating icon
Be the first to rate this recipe.

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

This naturally gluten-free soup is an Indian-inspired lentil dish flavoured with classic Indian spices such as curry powder, garam masala, basil, cumin and bay leaves.

I promise you, this coconut curry lentil soup is insanely delicious. 

How does coconut milk change this lentil soup?

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. And there is no shortage of fresh vegetables in this recipe. We have carrots, zucchini and bell peppers, to name a few.

Why do most soups start with onions and garlic?

Starting with onion and garlic is a must when making deliciously tasting soups. They are the foundation of a flavourful broth. 

Then come the bell peppers, carrots and zucchini. All the veggies are cooked to perfection, meaning 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 naturally gluten-free soup recipe, I used green lentils. Typically you could use brown or green lentils for this dish. 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

 

The zucchini cooks quickly, so it is added at the 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. Adding salt to the soup when it starts cooking will take longer to cook the lentils. And they will 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, 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 and less sodium than 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.

Let’s Connect!

Be sure to FOLLOW US on FACEBOOK and PINTEREST.

Many thanks!

Kristina xx

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 simmer for 20 - 25 minutes, until lentils are tender but not mushy
  • Add zucchini, salt and coconut milk, bring to a boil. Remove from the heat and keep covered for 10 minutes before serving. 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
  • Leave a Comment

    No comments yet.

    Add a Rating

    Your email address will not be published. Required fields are marked *

    Similar Recipes

    Vegan Lentil Butternut Squash Soup

    Vegan Lentil Butternut Squash Soup

    Look no further than this vegan lentil butternut squash soup recipe if you’re looking for a hearty, healthy soup to keep you warm during cooler months. This satisfying plant-based soup is made from dry lentils, butternut squash, celery, carrots and bell peppers. I added onions, garlic, ginger, and cinnamon to season the soup.     […] Read More

    Prep Time icon Prep Time 15 Minutes
    Difficulty icon Difficulty Beginner
    Cook Time icon Cook Time 50 Minutes
    Serves icon Serves 4-6
    Instant Pot Mediterranean Lentil & Collard Soup

    Instant Pot Mediterranean Lentil & Collard Soup

    I can’t describe just how delicious this Mediterranean Lentil & Collards Soup is. So much flavour and healthiness packed in just one bowl of soup. This lentil and collard soup is for one of those times when you are running short on time. Using Instant Pot, you can have a nutritious meal on the table […] Read More

    Prep Time icon Prep Time 10 Minutes
    Difficulty icon Difficulty Easy
    Cook Time icon Cook Time 20 + Minutes
    Serves icon Serves 6
    Curried Zucchini Coconut Soup (gluten-free)

    Curried Zucchini Coconut Soup (gluten-free)

    This gluten-free plant-based Curried Zucchini Coconut Soup is made primarily with zucchini and fresh tomatoes. The creaminess comes from coconut milk, and the zucchini soup is mildly spiced with ginger, garlic, and curry powder. For added zesty flavour, a splash of fresh lime juice. This curried zucchini coconut soup takes only about ten minutes of […] Read More

    Prep Time icon Prep Time 10 Minutes
    Difficulty icon Difficulty Beginner
    Cook Time icon Cook Time 10 Minutes
    Serves icon Serves 4