Curried Coconut Lentil Soup with Warm Spices Recipe

This incredibly delicious curried coconut lentil soup is ideal when you want a healthy, hearty meal without sacrificing flavour. It works equally well as a satisfying lunch, a quick weeknight dinner or an impressive starter for guests.

It’s naturally gluten free and vegan, making it a crowd-pleaser for many dietary needs. The bright spices, creamy coconut and tender lentils combine for a rich, warming bowl that’s full of flavour.

How versatile is curried coconut lentil soup?

This soup is extremely versatile. Serve it as a starter, pack it for lunch or enjoy it for a speedy dinner. If you don’t have every vegetable listed, swap in similar quantities of what you do have. Harder vegetables like pumpkin or parsnips need longer cooking, so add them with the squash or carrots. Softer veg such as peas or sweetcorn should be stirred in during the last 5–10 minutes of cooking.

Preparing butternut squash

Peeling and cubing butternut squash is simple:

1. Trim the top and bottom ends of the squash.
2. Cut it where the narrow neck meets the wider base.
3. Peel the skin from each piece.
4. Cut into even cubes.

Once cubed, the squash is ready to use in the recipe.

Make it look restaurant-quality

To give the soup a polished finish, add a small spoonful of natural yoghurt, sour cream or crème fraîche in the center of each bowl (use plain soy yoghurt for a vegan option). Drag a cocktail stick or knife through the dollop to create a swirl, then sprinkle chilli flakes and chopped fresh parsley on top. It’s an easy way to elevate the presentation.

How to freeze

Freezing this soup is straightforward. Cool it completely after blending, then portion it into freezer-safe tubs or bags. Label and use within 1–3 months for best quality. Defrost in the refrigerator and reheat gently on the stove until piping hot.

Recipe tips

• Chopping precisely isn’t necessary since you’ll blend the soup.
• Mise en place helps—prep ingredients before you start to reduce stress.
• Adjust chilli flakes to taste if you prefer it spicier.
• If you don’t have ras el hanout, garam masala makes a good substitute.
• Be cautious when blending hot liquid; vent lids and blend in batches if using a food processor.
• To batch cook, double the ingredients but use a larger pot and allow extra cooking time.
• Freeze in portions you are likely to use to avoid waste—individual portions are handy.

Curried Coconut Lentil Soup – Step by Step

(Printer-friendly recipe card appears at the end of this post)

This recipe includes both UK metric and US cup measurements.

Ingredients (4–5 portions)

• 1 tbsp coconut oil
• 1 x 1.2 kg (2 lb 10 oz) butternut squash, peeled, deseeded and cubed
• 200 g (7 oz) carrots (about 2 medium), peeled and sliced
• 1 onion, peeled and sliced
• 1 tbsp ras el hanout
• 1½ tsp cumin
• 2 garlic cloves, minced
• Salt and black pepper
• 100 g (3.5 oz) red lentils
• 1 litre (1 quart) vegetable stock
• 1 x 400 ml tin coconut milk
• Pinch of chilli flakes

Essential equipment

• Large saucepan or pot
• Food processor or stick blender

Instructions

Prepare and chop all ingredients before you begin.

1. Heat 1 tbsp coconut oil in a large pot over medium heat. Add the cubed butternut squash, sliced carrots and sliced onion. Fry for 1–2 minutes.

2. Add the garlic, ras el hanout, cumin, salt and pepper. Stir to coat and cook for 1–2 minutes to release the spices’ aromas.

3. Add the red lentils, vegetable stock, coconut milk and a pinch of chilli flakes. Stir, bring to the boil, then reduce heat and simmer for 15–20 minutes until the vegetables are soft.

4. Allow the soup to cool slightly, then purée until smooth using a stick blender in the pot or in batches in a food processor. Be careful blending hot soup.

Serve hot, garnished with a swirl of yoghurt or crème fraîche (or soy yoghurt for a vegan finish), a sprinkle of chilli flakes and chopped parsley.

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Easy Curried Coconut Lentil Soup Recipe

Yield:
5 Servings

Prep Time:
10 minutes

Cook Time:
20 minutes

Total Time:
30 minutes

Rich, fragrant and simple to prepare, this curried coconut lentil soup is a quick family favourite.

Ingredients

• 1 tbsp coconut oil
• 1 x 1.2 kg (2 lb 10 oz) butternut squash, peeled, deseeded & cubed
• 200 g (7 oz) carrots, peeled & sliced
• 1 onion, peeled & sliced
• 1 tbsp ras el hanout
• 1½ tsp cumin
• 2 garlic cloves, minced
• Salt & pepper
• 100 g (3.5 oz) red lentils
• 1 litre (1 quart) vegetable stock
• 1 x 400 ml tin coconut milk
• Pinch of chilli flakes

Essential equipment

• Large saucepan or pot
• Food processor or stick blender

Instructions

1. Heat coconut oil in a large pot over medium heat, add the butternut squash, carrots and onion and fry for 1–2 minutes.
2. Stir in garlic, ras el hanout, cumin, salt and pepper. Cook for 1–2 minutes.
3. Add red lentils, vegetable stock, coconut milk and chilli flakes. Bring to the boil, then simmer for 15–20 minutes until vegetables are soft.
4. Cool slightly, then purée until smooth with a stick blender or in batches in a food processor.

Notes

If you prefer a photo-driven recipe, refer to the main post for extra FAQs and tips.

Storage

Serve immediately or cool completely and freeze. Defrost thoroughly in the fridge and reheat until piping hot. Use within 1–3 months.

Serving suggestion

Swirl sour cream, crème fraîche or yoghurt (soy yoghurt for vegan) into each bowl and finish with chopped parsley and chilli flakes.

Tips

• Prep ingredients ahead to speed cooking.
• Adjust seasoning and heat to suit your taste.
• Garam masala works if you don’t have ras el hanout.
• Blend carefully when the soup is hot to avoid splashes.
• Double the recipe for batch cooking; use a suitably large pot and allow extra cooking time.
• Freeze in portions you will use to reduce waste.

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Nutrition Information:

Yield: 5
Serving Size: 1

Amount Per Serving:
Calories: 336Total Fat: 20gSaturated Fat: 17gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 0mgSodium: 873mgCarbohydrates: 40gFiber: 11gSugar: 8gProtein: 7g

Nutritional information is a guideline and not a substitute for professional advice. Always check labels for allergens.

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