Vegan red lentil and coconut soup

Vegan red lentil and coconut soup with coconut milk, ginger, garlic and curry: creamy, spiced and easy enough for every day.

At a glance

• Serves 4
• Prep time: 5 min
• Cooking time: 20 min
• Total time: 25 min
• Calories: 340 kcal per serving
• Protein: 14 g
• Fat: 16 g
• Carbs: 32 g

Ingredients

• 200g red lentils
• 400ml coconut milk
• 1 onion
• 2 cloves of garlic
• 1 piece of fresh ginger (about 2 cm)
• 1 tbsp coconut oil
• 600ml vegetable stock
• 1 tbsp curry powder
• 1 pinch of salt
• 1 pinch of pepper

Method

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

1. Peel and finely dice the onion, garlic and ginger. Rinse the red lentils thoroughly in a sieve.
2. Warm the coconut oil in a large pan. Cook the onion, garlic and ginger in it gently until soft and translucent.
3. Toast the curry powder briefly until fragrant. Then add the red lentils and give everything a stir.
4. Pour in the vegetable stock and coconut milk and bring the soup to the boil. Then simmer over a low heat until the lentils are soft and starting to break down.
5. Season to taste with salt and pepper. If you like a smoother texture, blend the soup briefly.
6. Serve hot and, if you like, finish with a little black pepper or a small splash of olive oil.

Good to know

A soup like this feels instantly homely. It's creamy, spiced and cooked without much effort. Just right when you want something warm and uncomplicated.

Swaps

Coconut milk → unsweetened almond butter mixed with water (provides vitamin E; contains tree nuts); red lentils → yellow lentils (similar protein and fibre content, a little milder); curry powder → turmeric with cumin and coriander (more control over the seasoning).

Allergens

Vegan, and gluten-free as long as the vegetable stock is gluten-free. Some people react to coconut. For children, season mildly; in pregnancy, well-cooked lentils and fresh ingredients are fine.

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