Coconut Curry Lentil Soup

By Suzanne Anderson March 22, 2023 25 mins read 139 Views

This easy one-pot Coconut Curry Lentil Soup can be made quickly with simple ingredients. Every bite will contain sweet potatoes, cauliflower and lentils.

This Coconut Curry Lentil Soup makes the perfect comfort food. It's packed with red lentils and sweet potatoes, spinach, and warm curry spices. It's rich in plant-based protein and is thick and creamy.

This recipe is why you will love it

This soup is full of protein and fiber. Every bowl contains lentils, cauliflower sweet potatoes, spinach, and other plant-based proteins and fiber. This vegan soup is a great choice for those who want to stick to their bones.
You can find budget-friendly everyday ingredients. Red lentils are a great source of protein and have a long shelf life. You may have the rest of these ingredients in your pantry.
It's just plain delicious. This soup is rich in warm flavors and mild spice thanks to the addition of warm spices and aromatic vegetables. This soup is both kid and adult-friendly!

Ingredients required (with substitutions).

Olive Oil - To make an oil-free version, you can saute the aromatics with water or vegetable broth.
Onion This soup starts with a sauteed and diced sweet onion. It gives it a delicious, savory base of flavor.
Garlic -- Fresh cloves are not negotiable
Ginger Fresh ginger is the best, but pre-minced ginger can also be used. Use 1 teaspoon if you only have powdered ginger.
Curry powder It wouldn't be a coconut curry soup without it! This soup is a great alternative to other recipes, just like my Easy Vegan Curry. It is warm, comforting, yet vibrant.
Coriander
Cumin
Vegetable broth
Coconut milk Canned full fat coconut milk gives this soup a rich and comforting texture. The soup will not be as rich if you use cashew, soy, or oat milk.
Red lentils I love red lentils. They cook quickly and have a creamy texture. If you need to, brown or green lentils can be used. However, it will alter the texture quite a lot.
Cauliflower flowers - You can either chop a head of cauliflower by yourself, or you can save time and buy pre-chopped cauliflower or frozen cauliflower. Frozen cauliflower doesn't need to be thawed - simply dump it into the pot.
Sweet potatoes -- Or any other type of potato. To ensure even cooking, make sure you cut them into small, uniformly-sized pieces.
Baby spinach - Use fresh or frozen spinach, or substitute kale for the spinach.
Salt
Fresh cilantro - For garnish. If you don't like cilantro, you can use chopped parsley and chives.

How to make coconut curry lentil stew

The complete recipe and measurements are in the recipe card.

Over medium heat, saute the onions in an oil soup pot. Cook for one more minute. Stir in the ground spices, ginger, garlic, and ginger. At this point, your kitchen should smell wonderful!

Next, add the vegetable broth and coconut milk to the lentils, sweet potatoes, cauliflower, and vegetable broth.

Bring the mixture to a boil and then reduce heat to simmer. Cover the soup and let it simmer until the lentils are cooked through.

Stir in the spinach, and cook for a few minutes more. Add salt and seasonings to taste.

Serve the soup in bowls. Sprinkle some cilantro on top. Enjoy!

Serving suggestions

This warming winter soup needs to be accompanied by slices of crusty bread. To make it even more delicious, you could serve it with my vegan naan.

To add a finishing touch to your bowl, garnish it with chopped cashews or pepitas. Each bite will be cooled by a dollop vegan raita/vegan sour cream.

Variations

Curry lentil soup can be made in a variety of ways. These are some inspirations:

Add more vegetables Try adding more sweet potatoes to your dish instead of or in addition to cauliflower.
Make it spicy- Add sriracha or cayenne pepper to the dish. You can saute some serrano or jalapeno peppers with the onions.
Puree the soup. Depending on the texture and creaminess of your soup, you can use an immersion blender (or a regular blender) to puree a small portion.
Thin it - Does it seem thicker than you prefer? Add more vegetable stock to get the desired consistency.

Questions frequently asked

Should the lentils be soaked before being used?

No. No. You can prepare the lentils by simply rinsing them under cool running water to remove any debris.

Is it possible to make this in the slow cooker?

Yes. Sauté the spices and aromatics on the stove. Then, transfer the mixture to a slow cooker with the rest of the ingredients (except for the spinach). Cook on Low for 8-10 hours, or on High 4-6 hours. In the last 15 minutes of cooking add the spinach. Season with salt if necessary.

Is this possible in an instant pot?

For sure! To saute the spices and aromatics in the oil pot, use the Saute mode. Add the remaining ingredients, except the spinach, to the pot and cover with the lid. Cook at High Pressure for 6 minutes.

The pressure should be released manually. Stir in the spinach. Add salt to taste, and then heat the soup.

Storing and freezing

Remaining curry lentil soup can be stored in an airtight container for up to 3 days. You can also store it in the freezer for up to 3 months.

You want more one-pot easy recipes?

Italian Chickpea Soup
Lentil Chili
The Best Lentil Soup
Instant Pot Tomato Soup
One Pot Vegan Pasta

Coconut Curry Lentil Soup

This easy one-pot Coconut Curry Lentil Soup can be made quickly with simple ingredients. Every bite will contain sweet potatoes, cauliflower and lentils.

Course Sup

Cuisine Indian inspired

Prep time 15 minutes

Cook Time 25 Minutes

Total time minutes

Servings 6 HTML4_ HTML5_ HTML5_ HTML6_ HTML7_ HTML8_ HTML9_ HTML5_

Calories 373 kcal

Author Nora Taylor

Ingredients

1 tablespoon olive oil
1 medium sweet onion, diced
4 cloves garlic, minced
1 tablespoon grated fresh ginger
2 tablespoons curry powder
2 teaspoons ground coriander
1 teaspoon ground cumin
7 cups vegetable broth
13.5 ounce can full fat coconut milk
1 cup red lentils, uncooked
4 cups cauliflower florets about 1 head
2 Medium sweet potatoes, peeled
4 baby Spinach, cut into ribbons
1 tablespoon salt or to taste
Freshly chopped cilantro for serving

US Customary - Metric

Instructions

Heat the oil in a large souppot on medium heat. Add the chopped onion. Sauté the onions for about 3-4 minutes until they become translucent.
Add the ginger, garlic and spices to the pan and cook for 1 minute.
Add the vegetable broth and coconut milk. Bring to boil. Reduce heat and simmer covered for 20-25 minutes. The lentils should become thicker and the sweet potatoes should be tender.
Add the fresh spinach to the mixture and stir until it is wilted. Salt to taste. Serve with fresh bread and chopped fresh herbs, if desired.

Notes

If you prefer a low-fat soup, leave out the coconut milk. You can also use cashew butter.

Nutrition

Calories: 373kcal

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Frequently Asked Questions

Are there any celebrities or athletes that advocate for a plant diet?

There are many celebrities and athletes who advocate a plant-based diet. They include Kyrie Irving (NBA player), Lewis Hamilton (Formula 1 World Champion), Natalie Portman (actress), Meghan Trainor (singer) and Kenneth Farrow (NFL running back). Each have chosen to live a vegetarian/vegan life for their reasons, and they have all achieved amazing results in their sports or creative endeavors. Actress Alicia Silverstone even wrote a book about her experiences with the vegan lifestyle, Kind Diet. Professional tennis player Novak Djokovic has credited his career successes to his unconventional habit of eating primarily organic vegan foods during competitions; his stats have drastically improved since he adopted this regimen. The significant characteristics that all four professional athletes have identified include a greater energy level, faster healing from injuries, and improved health and wellbeing. These success stories show that plant-based diets can help you achieve better athleticism.

Can I eat meat on a plant-based diet?

While plant-based diets don't allow for meat, fish or poultry, some food items can be made with limited animal products. For instance, some people on a plant-based diet still consume dairy or eggs in moderation. Additionally, many options are available for people looking to transition to a plant-based diet that is flavorful and protein-packed without including animal products. Plant-based diets are primarily based on fresh fruits and veggies, legumes like beans and lentils as well as nuts and seeds such as oatmeal, quinoa, and soy products. They also include fortified foods such as non-dairy almond milk or coconut milk.

There are many grocery stores that sell vegan products. Soy-based meats such as tofu, seitan (wheat gluten), tempeh (fermented soybeans), and mock duck made from mushrooms can all mimic the flavor and texture of traditional meat dishes. A growing number of vegetarian burgers are made with black beans or quinoa. They have a similar taste to beef burgers.

People who prefer plant-based meals to their carnivorous favourites will find many alternatives. You can substitute vegan ingredients such as coconut bacon strips and eggplant bacon bits; tofu Mayo; veggie hotdogs with seasoned, textured soy protein; or faux chicken strips using wheat gluten. While some fermented fungi can taste similar to meat when properly cooked, others, such as mushrooms, have a much lower environmental impact than livestock production and may even have the same sensory properties. You can safely replace the meat you once ate with these alternative foods, which makes it easier to switch to a plant-based lifestyle.

Is it easy to change to a plant-based diet

It can be intimidating to switch to a plant-based diet, but it is possible. You can easily transition to a plant based diet by making small tweaks. Since each person's needs are unique, tailoring the transition to one's specific lifestyle is important. One way to make the process easier is to structure meals around whole foods rather than processed items to ensure adequate intake of macronutrients as well as essential vitamins and minerals. It also helps if individuals focus on creating meals that they enjoy eating and fit their dietary needs.

A support system of friends, family, and certified healthcare professionals can help people stay on track to their goals for a plant-based lifestyle transition. Finally, cooking new recipes can add variety and excitement along the way. Many delicious vegan recipes are available to ensure that you don't feel deprived or bored while making this lifestyle change. You can make the transition to plant-based eating easy by gradually changing while still being aware of your daily nutrient needs.

What are some of the downsides to eating meat from plants?

Plant-based meat has the disadvantage of not having essential vitamins and minerals as animal proteins. Certain essential amino acids, such as vitamin B12 and heme iron are lower in plant-based meat than in animal proteins. Due to the high amount of preservation required, some plant-based meats have more sodium than real meat. Additionally, quality vegan products can be more expensive and take longer to get from online stores or grocery stores. Vegan alternatives might require more work during cooking, and may take longer to prepare.

Can you get enough nutrition from a plant based diet?

Yes, you will get enough protein if you eat a plant-based diet. For muscle building and health, you can use amino acids in legumes, seeds, legumes, and nuts. Tofu, and other soybean products, contain all 9 essential amino acid that the body cannot make. Vegetables like spinach, broccoli, or kale are also high in protein and can provide the amount of protein required for adequate nutrition when combined with legumes and grains. Plant-based proteins have lower saturated fat than animal proteins. This is beneficial for maintaining long-term hunger between meals. Other essential nutrients can also be balanced by adding omega-3 fats to plant-based foods like flaxseeds or chia seeds and walnuts.

Can you build muscle with a plant-based diet

Yes, it is possible build muscle by eating a plant-based food. Although a vegetarian diet can limit muscle building, it does not mean that one cannot eat a variety of foods. The most important factor in determining muscle strength is the type and quantity of food consumed. A plant-based diet may include legumes (beans and lentils, peas), nuts, doves and seitan. It also might include high-protein foods like tofu, tempeh and nutritional yeast. A properly balanced, plant-based diet will help you reach your fitness goals. It can also be combined with regular exercise and proper nutrition. Processed foods are often loaded with harmful additives and preservatives, so it is better to eat whole foods than processed ones. In order to achieve consistent gains, adequate protein intake is vital. For this reason, include foods like quinoa and flaxseed butter in your daily meal plan. A nutritionist who specializes in plant-based nutrition is a good choice, regardless of whether you want to build muscle mass or maintain your health.

Statistics

According to research published, going plant-based can cut grocery bills by $750 a year per person, Journal of Hunger & Environmental Nutrition. (forksoverknives.com)
A study found that livestock provides just 18 percent of calories consumed globally but takes up 83 percent of farmland. (forksoverknives.com)

External Links

How To

How do you include more whole foods in a plant-based diet

For optimal health, it is crucial to include more whole foods into your plant-based diet. It helps you get more dietary fiber, vitamins, minerals, and other nutrients. Start by replacing unhealthy processed items and animal proteins with nutrient-rich alternatives such as legumes and seeds. Include whole grains, nuts and fruits as a source of sustenance.

Focus on including a variety in colors in every meal. You can boost your immunity by using colorful ingredients, such as red pepper strips or black beans, spinach and corn muffins. Create meal plans that cater to seasonal produce using recipes that satisfy every tastebud. For example, smoothies, stir fries, and casseroles are crowd favorites!

Whole foods are also more durable than processed products. You can save time shopping for vegan-friendly products by taking an hour each week to plan your meals.

Find other ways to maintain a balanced lifestyle. This could include making delicious vegan breads or substituting for fish with tofu. With experimentation comes exploration; over time, managing food choices becomes easier without compromising flavor or nutrition!