Island Vibes Coconut Lentil Soup
Hearty lentils, creamy coconut milk and sweet potato or butternut squash make the perfect balance of savoury and subtly sweet in this warm and cozy soup that’s packed with tropical flavours. Paired with Seasoned Pita Crunchers, it’s sure to be a mealtime favourite for the whole family.
- Pulse
- Lentils
- Prep Time
- 15 minutes
- Cook Time
- 25 minutes
- Makes
- 4-6 Servings
Nutrition
- Serving Size 1/6 of recipe (soup only)
- Calories 306 Calories
- Fat 17 g
- Saturated Fat 15 g
- Cholesterol 0 mg
- Carbohydrate 31 g
- Fibre 5 g
- Sugars 3 g
- Protein 10 g
- Sodium 352 mg
- Potassium 503 mg
- Iron 5 mg
Ingredients
- 1 cup (250 mL) dry red split lentils
- 1 Tbsp (15 mL) oil, coconut or canola
- 1/2 cup (125 mL) onion, diced
- 1-inch (2.5 cm) piece of ginger, peeled & finely chopped or grated (or 1 tsp/5 mL ground ginger)
- 1 tsp (5 mL) garlic powder (or 1 clove, minced)
- 1 tsp (5 mL) mild curry powder
- 1/2 tsp (2 mL) ground turmeric
- 1/2 tsp (2 mL) paprika (regular or smoked)
- 2 tsp (10 mL) brown sugar or maple syrup
- 1 can (400 mL) coconut milk
- 3 cups (750 mL) veggie or chicken broth
- 1 cup (250 mL) sweet potato or butternut squash, peeled & diced
- 1 Tbsp (15 mL) fresh lime juice, divided
- 1/2 tsp (2 mL) salt & black pepper, to taste
- plain Greek yogurt, chopped fresh cilantro or parsley, chili flakes or a drizzle of chili oil (for extra heat!), toasted shredded coconut
- 2 large whole wheat or white pita
- 1 Tbsp (15 mL) oil
- Seasonings: salt, pepper, seasoning salt, pinch of curry powder
Garnishes (optional)
Seasoned Pita Crunchers
Directions
Using a fine mesh sieve, rinse lentils under cool water then set aside.
Heat oil in a medium sized saucepan/pot over medium heat.
Add onion and stir/let soften for about 2-3 minutes.
Add ginger and garlic, cooking for another minute, stirring continuously.
Add curry powder, turmeric, paprika and brown sugar, and stir for about 30 seconds- giving the spices a chance to really toast and sugar to melt.
Add rinsed red split lentils and stir.
Pour in coconut milk and stir to combine. Add broth and sweet potato or butternut squash. Stir well and bring to a low boil, then reduce heat to medium low and simmer for at least 20 minutes until the lentils begin to break up and the sweet potato/squash are fork tender.
Add lime juice, 1 tsp (5 mL) at a time, tasting soup and adding more as desired. Season with salt and pepper. You might not need any salt if you used regular broth. Taste, adjust accordingly as you go!
The soup is ready to eat, or if a smoother soup is preferred, you can blend or mash the soup (see tips below), then top with optional garnishes and serve with Seasoned Pita Crunchers (bonus recipe below).
Tips
- Hand Blender: You can also purée the pot of soup with a hand blender if you want a smoother texture.
- Standard Blender: If you’re using a standard blender, be sure to remove the “cork/stopper”, so the steam doesn’t build up too much pressure. It’s good to put a clean dishtowel over the lid so it doesn’t erupt!
- Potato Masher: A potato masher works great too, especially if you want a little texture to remain!
BONUS RECIPE: SEASONED PITA CRUNCHERS!
Directions: In a small bowl mix together your oil + seasonings and brush on both sides of whole pitas. Then cut into triangles and bake at 350°F (180°C) until golden brown, about 8-10 minutes, depending on the thickness of the pitas. Enjoy!
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