Vegan creamy tomato and lentil soup with coconut milk

Vegan creamy tomato and lentil soup with coconut milk: red lentils, chopped tomatoes, onion, garlic and a hint of curry for a mild, satisfying bowl.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 20 min
• Total time: 30 min
• Calories: 380 kcal per serving
• Protein: 18 g
• Fat: 14 g
• Carbs: 45 g

Ingredients

• 70g dried red lentils
• 200g chopped tomatoes (from a carton/jar, pure tomato purée without added sugar)
• 1 small garlic clove
• 1 medium onion
• 3 tbsp full-fat coconut milk (tinned)
• 300 ml warm vegetable stock
• 1 tbsp olive oil
• Pepper and a tiny hint of curry powder
• Salt
• fresh parsley or coriander to garnish

Method

You’ll need: saucepan · stick blender · chopping board · knife · wooden spoon · ladle

1. Peel the onion and garlic and chop roughly. Wash the parsley or coriander and set aside for later.
2. Heat the olive oil in a pan and briefly sweat the onion with the garlic until both are translucent and fragrant. Add the curry powder and toast briefly.
3. Add the red lentils, chopped tomatoes and warm vegetable stock to the pan. Stir everything well once and simmer gently until the lentils are soft.
4. Stir in the coconut milk and blend the soup finely until creamy. Season with salt and pepper.
5. If the texture is too thick for you, add a little stock. For more depth, leave the soup to stand briefly.
6. Ladle into bowls and serve with parsley or coriander.

Good to know

A soup like this is made for grey days. It's creamy, well spiced and pleasantly easy. Just the thing when you want something warm and satisfying.

Swaps

Red lentils → yellow lentils (similar protein and fibre content) | Coconut milk → cashew butter plus water (slightly more unsaturated fats; contains tree nuts) | Parsley → coriander (a different flavour; both provide small amounts of vitamin K) | Olive oil → avocado oil (heat-stable, mainly monounsaturated fats)

Allergens

The recipe is vegan and usually family-friendly; coconut can trigger reactions in sensitive people, onion and garlic don't agree with everyone, and during pregnancy well-heated ingredients and hygienically handled herbs are important.

Dairy-free recipes