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red lentil soup for parent and baby
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Easy Red Lentil Soup

With plant-based protein and Vitamin C-rich veggies, this brightly flavored Red Lentil Soup—with sweet potato, ginger, and coconut— is a perfect fast family dinner ready in less than 30 minutes.
Course Soup
Cuisine Indian
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 8
Calories 350kcal

Ingredients

  • 4 tablespoons coconut oil
  • 1 pound carrots
  • 1 pound sweet potatoes
  • ½ teaspoon salt
  • 1 teaspoon turmeric
  • 1 tablespoon grated ginger (or 1/2 teaspoon ground dried ginger)
  • 4 cups reduced sodium chicken (or vegetable stock)
  • 1 cup dry red lentils
  • 14.5 ounce can coconut milk

Instructions

  • Heat a medium pot over medium heat and warm the oil. Add the sweet potatoes and carrots and stir. Cook, covered, for 10 minutes.
  • Stir in the salt, turmeric, ginger, stock, and lentils. Bring to a boil, reduce to a simmer, and cover. Cook 10-15 minutes or until the lentils are soft and starting to break down.
  • Stir in the coconut milk and puree smooth. (You can also serve this chunky!) Serve warm.

Notes

  • Store any leftovers in an airtight container in the fridge for 3-5 days.
  • Puree with an immersion blender, or let cool slightly and puree in a regular blender.
  • Omit the turmeric if you don't have it.
  • Swirl in plain yogurt if desired.
  • Serve in a small cup, bowl, or reusable pouch for little kids.
  • Try as a sauce for rice or pasta, or with crackers or toast as a dipper if the kids aren't big fans of soup.

Nutrition

Calories: 350kcal | Carbohydrates: 35g | Protein: 11g | Fat: 20g | Saturated Fat: 17g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 406mg | Potassium: 834mg | Fiber: 11g | Sugar: 7g | Vitamin A: 17525IU | Vitamin C: 7mg | Calcium: 62mg | Iron: 3mg