Red Lentil Coconut Curry Soup

by Laura FrerichsTastemaker in Residence


This is a warming, nourishing curry that comes together easily and tastes great! We like to top with minced cilantro and toasted pumpkin seeds. Even our 3-year old likes this. Recipe via our friend Irene.

1 Tbsp coconut or olive oil
1 medium yellow onion, finely chopped
3 cloves garlic, finely chopped
1-2 Tbsp finely diced or shredded fresh ginger
1 Tbsp curry powder (mild or hot)
4 cups of vegetable broth or water
One 13.5oz can light coconut milk
1 1/2 cups split red lentils, picked over and rinsed
3/4 tsp sea salt
2-3 cups of carrots or sweet potato, cut into small bite-size pieces
2 cups of cauliflower cut into small bite-size pieces (1 small to medium head)
Fresh cilantro, other fresh herbs and/or seeds/nuts to garnish


  1. Heat oil in a large pot over medium-high heat. Sprinkle in the curry powder, heat for about a minute. Add the onion, sauté for a few minutes until tender. Add the garlic and ginger, sauté another minute or so.

  2. Add the broth, coconut milk, lentils and stir well. When the soup boils, stir in the carrots/sweet potatoes and turn the heat to medium, cover the pan. In about 10 minutes, add the cauliflower, stirring to combine all under the broth (add a little filtered water, if needed).

  3. Cook another 8 to 10 minutes or until the lentils are tender and the soup has thickened. Add the salt at the end to taste. Total cooking time about 50 minutes.

  4. Serve in bowls and garnish with fresh herbs or seeds. Serve over cooked rice.