Quick and Healthy Red Lentil Soup

Creamy, rich and satisfying, this quick and healthy red lentil soup with coconut milk is my go-to recipe for busy weeknights. Gluten-free, vegan, loaded with protein and on the table in 30 minutes flat!

Get ready to start making this recipe over and over and over again. I am madly and deeply in love with red lentils. They are packed with protein and essential nutrients and transform into a deeply satisfying creamy soup in less than 30 minutes. Although they are called “red” lentils they are actually this gorgeous peachy pink color, and that makes me happy 🙂

I have made this soup in many varieties, adding spicy Thai red chili paste, an unreasonable amount of fresh ginger and garlic and finish with even more heat with a hefty squeeze of sriracha sauce. I've eliminated the coconut milk and used only water and finished the soup with a generous squeeze of fresh lemon juice and cilantro. Red lentils are the perfect vehicle to soak up a variety of flavors. This version; simple onion, carrot, garlic and creamy coconut milk,  I come back to, time and time again.

When life feels out of order (like it does right now) I retreat to the kitchen. It's my safe space. And soup is my comfort, a warm hug, a bowl full of “it's going to be alright”.

When life feels really out of order and retreating to the kitchen isn't quite enough to get me out of my funk, I hit the road. That always works. So as I'm typing this I'm staring at my almost packed suitcase, my list of last-minute things to do, and preparing for my solo healing adventure in Bali! I fly out tomorrow night and hope that a healthy dose of world perspective is just what the doctor ordered.

Follow my adventure on Instagram. I'm excited to find new flavor inspiration for recipes when I return.

While I'm gone make this recipe, like at least three times, and snuggle into the warmth and nourishing goodness.

Ok, I am off to finish that packing.

xxxxx

Abra

Thanks for reading Abra's Kitchen! To see what goodness I'm whipping up be sure to follow me on Facebook, Instagram, and Pinterest. If you make this recipe tag #abraskitchen on Instagram so I can see your creation 🙂 

Quick and Healthy Coconut Red Lentil Soup

Abra Pappa

Creamy, rich and satisfying, this quick and healthy vegan and gluten-free coconut red lentil soup is my go-to recipe for busy weeknights.

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Cook Time 30 mins

Total Time 30 mins

Course Soup

Servings 4 large bowls

Calories 205 kcal

Ingredients

  

1x2x3x

• 2 tsp coconut oil
• 1 large onion, chopped
• 1 large carrot, chopped
• 2 cloves garlic, diced
• 1 cup dry red lentils
• 1 can whole fat coconut milk
• 2 cups water
• 2 cups vegetable stock
• 1 tsp black pepper
• 1 tsp sea salt
• Fresh parsley for garnish, optional

Instructions

 

• In a large soup pot over medium heat saute onion, carrot, and garlic in coconut oil for 5 minutes or until onions are slightly translucent.
• Add remaining ingredients to pot. Stir well to combine. Bring to a low boil, reduce heat to a simmer and cook for 25 minutes or until the red lentils are tender.
• Transfer soup to a blender and puree until smooth.
• Serve hot with freshly chopped parsley and black pepper

Nutrition

Calories: 205kcalCarbohydrates: 33gProtein: 12gFat: 2gSaturated Fat: 2gSodium: 1072mgPotassium: 518mgFiber: 14gSugar: 3gVitamin A: 2815IUVitamin C: 5.4mgCalcium: 43mgIron: 3.5mg

Snap a photo when you try this recipe!Tag me! @abrapappa or #abraskitchen so I can feature your photo!