Curried Coconut Lentil Soup with Warm Aromatic Spices

This curried coconut lentil soup is packed with flavour and makes a healthy, filling lunch or dinner. It’s naturally vegan and gluten-free, and works brilliantly as a starter for a dinner party or as a simple family meal.

The soup is versatile: you can serve it pureed and silky, or leave it a little chunky if you prefer. Swap vegetables based on what you have—harder veg like pumpkin or parsnips need the same cooking time as butternut squash and carrots, while softer vegetables (peas, sweetcorn) should be added toward the end of cooking so they keep their texture.

Preparing butternut squash

Peeling and prepping a butternut squash is straightforward:

1. Trim the top and bottom so the squash sits flat.
2. Cut where the neck meets the bulb to separate into two pieces.
3. Peel the skin from both pieces.
4. Remove seeds and chop into cubes.

These cubes cook evenly in the soup and blend to a smooth, creamy texture once pureed.

Make it look restaurant-ready

To create an elegant finish, add half a teaspoon of natural yoghurt, sour cream or crème fraîche (or plain soy yoghurt for a vegan option) to the centre of each bowl. Use a toothpick or knife to swirl it into a pretty pattern. Finish with a sprinkle of chilli flakes and a few fresh parsley leaves for colour and extra flavour.

Freezing and storage

Let the soup cool completely after blending, then portion into freezer-safe tubs or bags. It will keep well for 1–3 months; thaw in the refrigerator and reheat gently on the stove until piping hot. Freezing in single portions reduces waste and makes reheating quicker.

Tips for success

• You don’t need perfect knife skills—if you’re blending the soup, uniform pieces aren’t essential.
• Prep all ingredients before you start to keep the process smooth.
• Adjust chilli flakes to suit your spice preference.
• If you don’t have ras el hanout, garam masala makes a good substitute.
• Take care when blending hot liquids—vent the blender lid slightly or use a stick blender in the pot.
• To batch cook, double the quantities but use a larger pot and allow a little extra cooking time.
• Freeze in portions you’ll actually use to avoid waste.

Curried Coconut Lentil Soup – Step by Step

(Printer-friendly recipe card available below)

This recipe uses 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 (or substitute garam masala)
• 1½ tsp ground cumin
• 2 garlic cloves, minced
• Salt and pepper, to taste
• 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
• Stick blender or food processor

Instructions

Prepare and chop all vegetables before you begin.

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

2. Add the garlic, ras el hanout, cumin, and a good pinch of salt and pepper. Stir to coat the vegetables in the spices and cook for another 1–2 minutes.

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

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

Serve immediately, garnished with a swirl of yoghurt or crème fraîche (or soy yoghurt), chilli flakes and fresh parsley if desired.

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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

Delicious, healthy and quick to prepare, this curried coconut lentil soup is ideal for weeknights or feeding a crowd.

Ingredients

• 1 tbsp coconut oil
• 1 x 1.2 kg (2 lb 10 oz) Butternut Squash, peeled, deseeded & cubed
• 200g (7 oz) Carrots (approx 2 medium), peeled & sliced
• 1 x Onion, peeled & sliced
• 1 tbsp Ras el Hanout
• 1 + 1/2 tsp Cumin
• 2 x Garlic Cloves, minced
• Salt & Pepper
• 100g (3.5 oz) Red Lentils
• 1 Litre (1 Quart) Vegetable Stock
• 1 x 400ml Tin Coconut Milk
• Pinch of Chilli Flakes

Essential equipment

• 1 Large Saucepan or Pot
• 1 Food Processor or Stick Blender

Instructions

1. Heat coconut oil over medium heat in a large pot. Add the butternut squash, carrots and onion. Fry for 1–2 minutes.
2. Add garlic, ras el hanout, cumin, salt and pepper. Stir and cook for 1–2 minutes.
3. Add red lentils, vegetable stock, coconut milk and chilli flakes. Stir, bring to the boil, then simmer for 15–20 minutes until vegetables are soft.
4. Cool slightly, then puree until smooth using a stick blender or in batches in a food processor. Serve with a swirl of yoghurt or crème fraîche and a sprinkle of chilli flakes and parsley.

Notes

If you’d like a more detailed picture recipe, see the main text above with extra FAQs and tips.

Storage

Serve immediately or cool completely and freeze. Defrost in the fridge before reheating on the stove until piping hot. Use within 3 months.

Serving suggestion

Swirl sour cream, crème fraîche or yoghurt (soy for vegan) into each bowl and finish with parsley and chilli flakes for a restaurant-style presentation.

Tips

• Uniform chopping isn’t necessary if you’ll be blending the soup.
• Prepare all ingredients before you start to streamline cooking.
• Adjust chilli to taste and substitute spices as needed.
• Take care when blending hot liquids and consider cooling slightly first.
• Double the recipe for batch cooking but use a larger pot and expect slightly longer cook time.

Recommended Products

• 
  Russell Hobbs Food Collection Hand Blender 22241, 200 W – White
• 
  MasterClass Induction-Safe Stainless Steel Stock Pot with Lid, 7 Litres

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; always check labels for allergens.

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