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Coconut Curry Soup in a bowl with a spoon.

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!

Yield: 8 servings 1x
Prep: 15 minutesCook: 25 minutesTotal: 40 minutes


  • 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-ounce) unsweetened coconut milk (full-fat version)
  • 1 can (14.5-ounce) fire-roasted diced or crushed tomatoes
  • 1 cup quick-cooking (20 minutes or less) 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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Make It Now:

(Tip: Make sure to have all the veggies chopped and ready to go.)

  1. 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. 
  2. 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.)
  3. 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.
  4. 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.


  • 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.
© Author: Rachel Tiemeyer
Cuisine: Indian Method: Stove Top