Coconut Curry Soup
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I’ve made this veggie-rich, Indian-inspired, freezer-friendly, gluten-free, and dairy-free Coconut Curry Soup more times than I can count. This colorful soup is rich and satisfying while being nourishing at the same time. You will LOVE it!
About the Recipe
Every flavor you want to happen in your mouth at one time comes together in a spoonful of this Indian-inspired soup–a little spice from curry and red pepper flakes, smokiness from fire-roasted tomatoes, sweetness from sweet potatoes, carrots & onions, citrus from the fresh lime juice, and cool creaminess from the coconut milk.
It’s hard to believe a dish this satisfying to the palate is also a nutritional powerhouse. Filled with fiber, protein, and tons of antioxidants, your body will thank you for making this soup! Plus, it’s dairy-free, gluten-free, and vegan so nearly everyone can enjoy it.
Ingredients Needed
Check out all the superfood ingredients you’ll be using in this recipe:
- Oil: Avocado oil (sub: olive oil)
- Fresh Produce: Carrots, Celery, Onion, Sweet potato, Kale, Garlic cloves, Limes, Cilantro (optional for serving)
- Seasonings: Red pepper flakes, Sea salt, Curry powder
- Dry Goods: Unsweetened coconut milk (full-fat version), Fire-roasted diced or crushed tomatoes, Quick-cooking dry red lentils or green lentils
How to Make Coconut Curry Lentil Soup
The keys to building flavor in this soup are sautéing and seasoning the aromatics, toasting the curry powder, letting all the ingredients simmer away for 20 minutes, and then ending with fresh lime juice to brighten all the flavors. Here are the basic steps:
Saute Aromatics
In a large stockpot, heat the oil over medium-high heat until shimmery. Add the carrots, celery, onion, and red pepper flakes. Saute until softened, about 4 minutes.
Toast the Garlic & Curry Powder
Add in the garlic, curry, and sea salt, stirring continuously for 30-60 seconds.
Simmer the Soup
Add 5 cups of water, sweet potato, coconut milk, and tomatoes. Bring to a boil, stir in the lentils, cover with a lid, and reduce to a simmer. Cook until the potatoes and lentils are tender, about 20 minutes, stirring occasionally.
Stir in the Kale
Stir in the chopped kale and cook just until wilted.
Finish with Lime Juice
Remove from the heat and stir in the juice of one lime (about 2 tablespoons). Taste and add more lime juice and salt, as needed.
Serve
Serve warm with chopped peanuts and cilantro leaves on top and more lime wedges on the side.
How to Freeze Coconut Curry Soup
This is one of my favorite soups to make ahead and freeze in small portions for lunches. Here’s how:
Freeze For Later: Fully cook and cool the soup. Freeze in a gallon-sized bag/container or in individual freezer containers (like Mason jars, Souper Cubes, or Pyrex 2-cup containers). Be sure to leave 1 inch of headroom when using the jars.
Prepare From Frozen: Thaw in the refrigerator or using the defrost setting in the microwave. Warm in the microwave or over medium-low heat in a pot on the stove.
More Healthy Soups You’ll Love
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Coconut Curry Soup
I’ve made this veggie-rich, Indian-inspired, freezer-friendly, gluten-free, and dairy-free Coconut Curry Soup more times than I can count. This colorful soup is rich and satisfying while being nourishing at the same time. You will LOVE it!
Ingredients
- 2 tablespoons avocado oil (sub: olive oil)
- 1 cup diced carrots (about 2 large carrots)
- 1 cup diced celery (about 2 large stalks)
- 1 large yellow onion, diced (about 1 1/2 – 2 cups)
- A pinch of red pepper flakes
- 2 garlic cloves, minced
- 2 teaspoon sea salt, plus more as needed
- 2 tablespoons curry powder
- 5 cups water
- 1 large (5-6 ounces) sweet potato, peeled and cut into 1/2-inch dice (about 2 cups)
- 1 can (13.5 ounces) unsweetened coconut milk (full-fat version)
- 1 can (14.5 ounces) fire-roasted diced or crushed tomatoes
- 1 cup quick-cooking dry red or green lentils, rinsed and sorted* (sub: 1 can garbanzo beans, drained and rinsed)
- 3 cups chopped kale, stems removed (sub: spinach)
- Juice of 1 lime, plus more as needed
- For serving: chopped peanuts, fresh cilantro leaves, lime wedges
*Be sure the lentils package says the cook time is 20 minutes or less.
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Instructions
Make It Now:
(Tip: Make sure to have all the veggies chopped and ready to go.)
- In a large stockpot, heat the oil over medium-high heat until shimmery. Add the carrots, celery, onion, and red pepper flakes. Saute until softened, about 4 minutes. Add in the garlic, curry, and sea salt, stirring continuously for 30-60 seconds.
- Add 5 cups of water, sweet potato, coconut milk (shake it up before opening), and tomatoes. Bring to a boil, stir in the lentils, cover with a lid, and reduce to a simmer. Cook until the potatoes and lentils are tender, about 20 minutes, stirring occasionally. (Don’t overcook it.)
- Stir in the chopped kale and cook just until wilted. Remove from the heat and stir in the juice of one lime (about 2 tablespoons). Taste and add more lime juice and salt, as needed.
- Serve warm with chopped peanuts and cilantro leaves on top and more lime wedges on the side.
Freeze For Later: Fully cook and cool the soup. Freeze in a gallon-sized bag/container or in individual freezer containers (like Mason jars, Souper Cubes, or Pyrex 2-cup containers). Be sure to leave 1 inch of headroom when using the jars.
Prepare From Frozen: Thaw in the refrigerator or using the defrost setting in the microwave. Warm in the microwave or over medium-low heat in a pot on the stove.
Notes/Tips
- Instant Pot Version: Saute the carrots, celery, onion, and red pepper flakes in hot oil. Add in the garlic, curry, and sea salt for last 30-60 seconds. Turn off the Saute function. Stir in the water, sweet potato, coconut milk, tomatoes, and lentils. Lock and seal the lid. Cook at high pressure for 7 minutes and use a quick release of the pressure when it’s done. Stir in the kale (it will wilt in the hot soup in 2-3 minutes) and juice of one lime. Add more lime juice and salt to taste.
- Recipe inspiration is from a soup in one of my favorite cookbooks, Run Fast, Eat Slow.
Oh my goodness! This is my new favorite soup. If I could give it more stars I would!!
★★★★★
Well thanks Karen! So glad you love it!
I’ve made this soup many times. It’s “lick the bowl clean” delicious.
★★★★★
Thanks for the feedback, Kathy! I 100% agree with you. 😉