Coconut Lentil Soup

Lentils are a great source of fibre and protein and are a great meat substitute for vegetarians.
Soups
10 min prep
25 min cook
4 serves
3 serves of veg

Yellow curry powder mix:

  • 2 tsp ground coriander
  • 1 tsp ground turmeric
  • 1 tsp yellow mustard powder
  • 1 tsp chilli powder (optional)
  • ½ tsp pepper
  • ½ tsp cumin

Soup:

  • 2 tbsp olive oil
  • 1 brown onion, finely diced
  • 2 garlic cloves, crushed
  • 4 cm piece ginger, peeled, finely grated
  • 2 tbsp yellow curry powder mixture
  • 1 cup dried red lentils*
  • 400g can diced tomatoes
  • 270ml can coconut milk, reduced fat
  • 1 litre water
  • ½ cup reduced fat natural yoghurt^
  • 2 tsp lime juice
  • ⅓ cup coriander leaves, chopped

*For gluten free: check the products are ‘gluten free’.

^To make dairy free: replace natural yoghurt with a calcium-fortified dairy free alternative.

  1. Combine together the yellow curry powder ingredients and set aside.
  2. Heat large pan over medium high heat and add 1 tablespoon of oil once hot. Cook the onion, garlic and ginger until the onion becomes soft. Mix the required amount of curry powder with a tablespoon of olive oil and add to the onion. Cook for 1 minute or until fragrant.
  3. Add lentils, tomatoes, coconut milk and water. Bring to the boil, reduce heat to low, simmering uncovered for 20 minutes or until lentils are tender.
  4. Combine yoghurt, lime juice and ½ the coriander leaves in a bowl.
  5. Ladle soup into serving bowls, drizzle with yoghurt mixture and garnish with remaining coriander leaves.
  6. Serve with bread and lime wedges (optional).

Serving suggestion: Dried red lentils can be swapped for canned lentils. If using canned lentils, drain and rinse them, and reduce the amount of water to 750mls. Add the lentils to the soup after the tomatoes and coconut milk have simmered for 10 minutes, as canned lentils only need heating.

Storage: Coconut Lentil Soup can be stored in an airtight container in the fridge for 3 days. This soup could also be stored in the freezer for up to 3 months in airtight containers or snap-lock bags.

Kids in the kitchen tips: Depending on your child’s age and skill, they can help measure the ingredients and combine the yoghurt dressing.

Important

When preparing this recipe:

  • Double check the food label ingredient list for any allergens each time you purchase it.
  • Prevent any allergen contamination during preparation, cooking, and serving with proper hygiene and avoiding cross-contact with allergens.

Nutritional Facts

Serving size: 560g Per serving Per 100g
Energy (kJ) 1481 265
Fat (g) 16.2 2.9
Saturated fat (g) 6.4 1.2
Carbohydrates (g) 31.5 5.6
Sugars (g) 9.7 1.7
Fibre (g) 9.7 1.7
Protein (g) 15.3 2.7
Sodium (mg) 70.7 12.6

Acknowledgement

Recipe originally developed by Queensland Country Women’s Association Country Kitchens, adapted by Health and Wellbeing Queensland.

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