This quick and healthy (vegan) coconut red lentil soup recipe is hearty and deeply satisfying. Gluten free, vegan, vegetarian, Whole30|
Quick and Healthy Coconut Red Lentil Soup
Cook Time
30 mins
Total Time
30 mins

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

Course: Soup
Servings: 4 large bowls
Calories: 205 kcal
Author: Abra Pappa
  • 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
  1. 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.
  2. 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.
  3. Transfer soup to a blender and puree until smooth.
  4. Serve hot with freshly chopped parsley and black pepper
Nutrition Facts
Quick and Healthy Coconut Red Lentil Soup
Amount Per Serving
Calories 205 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 2g 10%
Sodium 1072mg 45%
Potassium 518mg 15%
Total Carbohydrates 33g 11%
Dietary Fiber 14g 56%
Sugars 3g
Protein 12g 24%
Vitamin A 56.3%
Vitamin C 6.5%
Calcium 4.3%
Iron 19.7%
* Percent Daily Values are based on a 2000 calorie diet.