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Red Lentil Coconut Soup

Red lentils cooked with coconut milk, tomatoes, and curry spices into a thick, warming soup. A different direction from the yellow dal already on this site.

Total Cost $8.30
Per Serving $2.08
Prep 10 min
Cook 30 min
Servings 4
  • vegan
  • lentils
  • coconut
  • soup
  • gluten-free
  • high-fiber
  • low-cost

Ingredients

  • 250 g dry red lentils, rinsed $1.05
  • 1 can (400 mL) coconut milk $2.80
  • 1 can (796 mL) diced tomatoes $2.00
  • 1 medium onion, diced $1.23
  • 4 cloves garlic, minced $0.32
  • 1 tsp ground ginger $0.07
  • 2 tsp curry powder $0.10
  • 1 tsp turmeric $0.05
  • 0.5 tsp chili flakes $0.03
  • 2 tbsp vegetable oil $0.13
  • 500 mL water $0.00
  • 1 lime, juiced (optional) $0.50
  • to taste salt $0.02
  • Recipe total$8.30

Instructions

  1. Heat oil in a large pot over medium heat.
  2. Add onion. Cook 5–6 minutes until softened.
  3. Add garlic, ginger, curry powder, turmeric, and chili flakes. Cook 1–2 minutes, stirring constantly.
  4. Add the diced tomatoes. Stir and cook 3 minutes.
  5. Add the red lentils and 500 mL water. Stir to combine.
  6. Bring to a boil, then reduce heat to medium-low. Simmer uncovered 15 minutes, stirring occasionally, until the lentils have broken down completely.
  7. Pour in the coconut milk. Stir to combine. Simmer 5 more minutes.
  8. Squeeze in lime juice if using. Taste and adjust salt.
  9. The soup should be thick. Add water if you want a thinner consistency.
  10. Serve over rice or with bread.

Nutrition per Serving

Estimated values per serving.

419 Calories
17g Protein
52g Carbs
17g Fat
11g Fiber
330mg Sodium
~25% DV Iron~6% DV Calcium

Gluten-Free

This recipe is naturally gluten-free.

All ingredients are naturally gluten-free. Verify the curry powder is not cross-contaminated if celiac is a concern.

Budget Notes

  • Red lentils dissolve completely when cooked, which is what gives this soup its thick texture. Don't substitute green or brown lentils here — they hold their shape and won't work the same way.
  • The coconut milk is the most expensive ingredient. Full-fat gives a richer result than light. PC and store brands work fine.
  • Lime juice is optional but adds brightness that balances the richness of the coconut milk. A splash of vinegar works as a substitute.
  • This is a meal on its own but pairs well with plain rice or a piece of bread to scoop with.